This natural fat in the blood is essential for the proper functioning of the body: cholesterol participates in many functions such as good exchanges between cells, the synthesis of vitamin D on the surface of the skin, and many others. However, not too much! Especially for the “bad”, says LDL, which increases the cardiovascular risk, unlike the “good” cholesterol, says HDL, which has a protective role. It is a question of balance.

Three-quarters of cholesterol is metabolized by the liver. The other quarter comes from food. It is therefore possible to act, while eating with pleasure, because in this matter nothing is irreversible.

When the rate is too high, should we eliminate all fats?

There is no question of eliminating all fats, despite a too high level of bad cholesterol. On the other hand, saturated fats, such as fatty meats (beef, lamb, mutton, cold cuts), butter, dairy products to 40% or more fat, and cheese should be limited. But there are no prohibitions, if you take care to remove fat from meat (and this applies to the skin of chicken)

Which fats should be preferred?

A supply of good fats is essential. These are virgin vegetable oils of first cold pressing such as rapeseed, olive and walnuts. Also very beneficial: almonds, walnuts and hazelnuts, a small handful a day, as well as flax or chia seeds. Fatty fish (salmon, mackerel, sardines, tuna) are also to be put on the menu twice a week for their good intake of omega-3, and to alternate with lean fish.

How do fruits and vegetables affect cholesterol?

Rich in soluble fiber, they are real “traps” with bad cholesterol. It is therefore important to consume them every day and at each meal, choosing them in season, and alternating raw and cooked. They will help maintain a balanced cholesterol level or lower the “bad”.

Are there other beneficial fiber intakes?

Yes, whole grains (oats, barley…) are rich in beta-glucans, fiber that helps reduce cholesterol. On the other hand, legumes (lentils, chickpeas, split peas, red beans …) are also excellent for the body, and especially in terms of cholesterol.

What are the new recommendations for eggs?

The egg is part of a balanced diet. It is satiating and contains excellent nutrients ( proteins, vitamins such as D,minerals ). The yolk contains cholesterol, but this dietary intake is not the most important. We now allow 3 to 4 per week.

But their quality is essential: they must be chosen from hens raised in the open air (category “1” or “0”) and fed with seeds. And above all do not fry them!