ANTI-CHOLESTEROL DIET: WHAT ARE GOOD FATS?

In case of cholesterol, dietary measures are necessary. With or without drug treatment, we must review his eating habits to reduce the bad fats while emphasizing good fats.

Cholesterol-lowering diet: the choice of good fats

The doctor has deemed necessary or not prescribing cholesterol-lowering drugs, anyone with high cholesterol should follow certain dietary measures. These relate primarily to the quantity and choice of fat. Here are the 4 main rules to follow.

1) Reduce fat but do not remove them completely. Some fats are good for health, even essential to the proper functioning of the body. Thus, according to the French Agency for Food Safety (AFSSA), lipids (fatty acids) should represent 35 to 40% of total energy intake. So no question of eliminating them from our diet.

2) Limit saturated fats. These are basically the fat of animal origin such as those found in butter, cream, meat, sausages, etc. Warning, these saturated fatty acids are also used by food manufacturers to make cookies, cakes, pastries, croissants, etc. Please note also, some vegetable oils such as coconut oil and palm oil are also rich in saturated fatty acids. Read the labels. Another tip, avoid products containing industrial tans fats (hydrogenated) bad for health.

3) Limit high cholesterol foods: cheese, whole milk, egg yolk (not more than 6 per week), mayonnaise, butter, meats, cold cuts ...

4) Opt for foods rich in plant sterols (fat of vegetable, soft margarine ...). They compete with the cholesterol, decreasing intestinal absorption of this latter. Please note, plant sterols are consumed in place of saturated fats (butter, cream, mayonnaise ...) and not more!

5) Eat fish and seafood three times a week. They bring good fats: omega-3 (polyunsaturated fatty acids).

Other measures of anti-cholesterol diet

In addition, it is recommended to use other protective foods, those rich in fiber and antioxidants: whole grains, fruits and vegetables.

The cholesterol-lowering diet should be considered a global power mode, healthier and more balanced. No banned, it is based on food choices, to keep the pleasure of eating and feel of the meal.