La dieta anticolesterolo: i cibi permessi e le ricette

dieta anticolesterolo alimenti concessi ricette

Il colesterolo è un grasso che svolge funzioni importanti nell’organismo, tuttavia, quando i livelli sono troppo elevati, diventa un temibile nemico della salute. Quando si deposita sulle pareti delle arterie, infatti, può accumularsi, sino a formare delle placche, che rallentando o ostruendo il flusso del sangue, possono causare un attacco di cuore. La maggior parte del colesterolo circolante viene prodotto dal corpo, e più precisamente dal fegato, solo una piccola parte, infatti, viene introdotto con gli alimenti.

Il colesterolo, nel suo viaggio verso l’intestino, è accompagnato da 2 tipi di proteine: LDL e HDL. Le prime hanno un’azione negativa, poiché favoriscono la permanenza del colesterolo all’interno delle arterie, mentre le seconde lo trasportano verso il fegato. Da qui, insieme al colesterolo prodotto dal corpo ritorna nell’intestino attraverso la bile.

I cibi anticolesterolo: quali sono?

Grazie ad una dieta adeguata, è possibile abbassare il cosiddetto colesterolo cattivo (LDL). L’alimentazione, in questo senso, può essere una grande alleata. Non basta semplicemente ridurre i cibi a più alto contenuto di colesterolo, come tuorli d’uovo e fegato, ed evitare gli alimenti contenenti grassi saturi (grassi di derivazione prevalentemente animale contenuti in carne rossa, latte, burro, formaggio, ecc.), ma occorre aumentare l’apporto di quelli che possono favorire il cosiddetto colesterolo buono (HDL).

I cibi anticolesterolo per eccellenza sono:

  • Avena
  • Orzo
  • riso
  • Cereali integrali
  • Fagioli
  • Melanzane
  • Soia
  • Pesce azzurro
  • Noci
  • Mele
  • Uva
  • Fragole
  • Agrumi
  • Cibi ricchi o arricchiti di fitosteroli
  • Integratori di fibre
  • Olio di oliva

Gli alimenti ricchi di fibre solubili (riducono l’assorbimento di grassi e zuccheri, contribuendo al controllo del livello di glucosio e di colesterolo totale alto nel sangue), come appunto l’avena, l’orzo, i cereali integrali, i legumi, la frutta (ricca di pectina) e gli ortaggi sono di aiuto contro il colesterolo LDL. Inoltre, è buona regola aumentare il consumo di carni bianche e pesce, almeno 2 o 3 volte a settimana. Anche gli integratori e gli alimenti ricchi di fitosteroli (sostanze vegetali in grado di ridurre il colesterolo dall’intestino) come l’olio d’oliva e le noci, possono aiutare a tenere i valori sotto controllo. Attenzione solo alle dosi.

Una raccomandazione personale: fate attenzione alle etichette! Quando fate la spesa, controllate quello che mettete nel carrello e fate in modo che non contengano grassi killer come i grassi saturi, trans e idrogenati. Purtroppo, vi renderete conto, che la gran parte dei prodotti confezionati contiene olio di palma/cocco e anche quando viene riportata la dicitura oli vegetali c’è poco da stare allegri, si tratta, infatti, della stessa cosa. Queste sostanze oleose vengono largamente impiegate nell’industria alimentare per almeno 2 “buone” ragioni, cattive per la nostra salute: costano poco e non irrancidiscono facilmente.

In genere, nei prodotti di origine biologica, questo tipo di grassi sono assenti, ma non date mai nulla per scontato, perché mi è capitato di comprare delle fette biscottate bio senza controllare l’etichetta e solo dopo di aver scoperto che contenevano olio di palma, bio!

Ricette veloci anticolesterolo

Minestra di riso e lenticchie

Ingredienti

(dosi per 2 persone)

  • 120 g di riso
  • 1 scatola di lenticchie cotte al vapore tipo Valfrutta
  • ½ cipolla
  • Brodo vegetale q.b.
  • Alloro
  • 2 cucchiai di olio d’oliva
  • Pepe q.b.

Preparazione

  1. Fate rosolare il trito di cipolla con un filo d’olio, e aggiungete il riso. Sfumate con un po’ di brodo vegetale e lasciate cuocere per 1 minuto, poi aggiungete 2 mestoli di brodo e 1 foglia di alloro. Se usate il brodo già pronto di solito è già salato (fate in modo che sia senza glutammato, altra sostanza dannosa per la salute. Io compro quello della Coop.)
  2. Quando il brodo si asciuga aggiungetene dell’altro fino a quando il riso non sarà pronto (dopo circa una ventina-trentina di minuti) e incorporate le lenticchie. Servite ben caldo.

Plumcake senza colesterolo

  • 150 g di farina 00
  • 150 g di maizena (amido di mais)
  • 1 vasetto di yogurt magro alla frutta o alla vaniglia
  • 80 g di zucchero
  • ¼ di bicchiere di olio extra vergine di oliva
  • Un pizzico di sale
  • 1 bustina di lievito per dolci
  • Buccia di 1 limone grattugiata

Preparazione

  1. In una ciotola lavorate lo zucchero con lo yogurt e unite tutti gli altri ingredienti poco alla volta, e infine il lievito.
  2. Oleate e infarinate una teglia da plumcake e versate l’impasto.
  3. Infornate (nel forno preriscaldato) a 180°C per 20 minuti circa (o fino a quando sarà pronto).

Photo Credits|ThinkStock

 

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