Dieci consigli contro il colesterolo

In genere si pensa al colesterolo come ad una sostanza nociva per la salute, anche se, in realtà, svolge funzioni importanti per l’organismo; perché, allora, viene definito così dannoso?

Il colesterolo è costituito da molecole insolubili in acqua che circolano nel sangue trasportate da due tipi di proteine: quelle indicate con la sigla Ldl, ovvero low density lipoprotein e quelle note come Htl, cioè high density lipoprotein. Le lipoproteine indicate con la sigla Ldl sono quelle considerate “cattive” perché aiutano il grasso a depositarsi nelle pareti delle arterie, mentre le Hdl sono quelle “buone” perché rimuovono il grasso e lo trasportano dal sangue al fegato.

Per stabilire i valori del colesterolo bisogna fare le analisi del sangue, le uniche in grado di fornire un quadro completo della presenza di questa sostanza nel sangue; per essere ottimali, i valori devono indicare un colesterolo totale pari o inferiore a 200 mg/ml, quello “cattivo” deve essere al di sotto dei 150 mg/ml e quello “buono”, superiore ai 50 mg/ml.

Se i valori del colesterolo non rientrano in quelli indicati, è necessario correre ai ripari e prestare una maggiore attenzione alla propria alimentazione; ecco, quindi, dieci consigli per tenere a bada il livello di colesterolo del sangue.

 

  1. Arricchite la vostra dieta con cibi ricchi di fibre e di alimenti integrali, come pasta, riso e cereali.
  2. Nella scelta dei vegetali prediligete quelli dotati di betacarotene, come le pesche, le albicocche, il melone e le carote, di vitamina C, come gli agrumi, e di vitamina E, contenuta nella frutta secca e nei cereali.
  3. Aumentate il consumo di pesce: salmone, sgombro, tonno e tutti quelli ricchi di omega 3, gli acidi grassi capaci di aumentare il livello di colesterolo “buono” nel sangue.
  4. Diminuite il consumo di grassi saturi, come ad esempio, quelli contenuti negli alimenti di origine animale.
  5.  Per i condimenti scegliere l’olio extravergine d’oliva a crudo.
  6. Scegliete le cotture leggere, come al vapore, alla piastra e al cartoccio, ed evitate le fritture.
  7. Praticate una regolare attività fisica, anche leggera.
  8. Cercate di eliminare i chili di troppo perché il peso eccessivo favorisce la formazione di colesterolo, sia totale che “cattivo”.
  9. Attenzione anche allo stress, perché è nocivo per la circolazione.
  10. Eliminate caffè e sigarette, perché la caffeina e la nicotina aumentano il livello del colesterolo “cattivo”.
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