Cholesterol is a set of fats that, although essential, can cause various problems for the body when their levels are not kept in balance. However, healthy habits such as exercise and dietary changes can help prevent and combat this problem. August is marked by awareness-raising activities, but caution must be exercised on a daily basis.

Fruits and vegetables at the Hortifruti fair in Balneario do Estreito, Florianópolis – Photo: Windson Prado/ND

Cholesterol enters the structure of cells, helps in the production of hormones and vitamins, and also forms bile acids – substances involved in digestion. Although cholesterol levels play an important role in the body, they should be carefully monitored with blood tests that indicate levels of the types of cholesterol: LDL (low density lipoprotein) and HDL (high density lipoprotein).

What is LDL and HDL?

“LDL, commonly known as bad cholesterol, should be kept at a lower level because it can build up on the walls of our arteries, forming fatty plaques that increase the risk of blockage. Such obstacles can lead the patient to cardiovascular events such as, for example, a heart attack or stroke. On the other hand, HDL, known as good cholesterol, helps to avoid blockages in the arteries and should be kept as high as possible,” explained Estácio nutrition course coordinator Juliana Gonçalves.

Factors that contribute to the formation of bad cholesterol

Several factors can contribute to elevated LDL levels, such as genetic predisposition (so family history should be taken into account), lack of physical activity, inadequate diet (eating ultra-processed foods, saturated fat sources, and low-fat foods). consumption of natural foods), smoking, alcohol consumption, and other factors such as obesity, diabetes, and high blood pressure.

Foods bad for cholesterol

“Among the harmful products are margarine, which is a source of trans fats, and industrial products such as nuggets, stuffed cookies and ice cream. In addition, fried foods such as french fries, pastries and snacks, among other things, also pose a health risk, even if vegetable or olive oils are used in the preparation, ”explains the nutritionist.

“Other examples are very fatty meats, offal, bacon, ribs, innards, chicken skin, cold cuts, sausage and mortadella, which are rich in saturated fats and also increase LDL. As well as very yellow cheeses (including cheddar, mozzarella and parmesan) and excessive consumption of whole milk, butter and cream,” concludes Juliana.

According to the nutritionist, the prevention and treatment of problems caused by high cholesterol is mainly associated with the adoption of a healthy diet and regular exercise. More serious situations may require the use of medications and surgical procedures.

Eating fruits, vegetables, grains and legumes increases LDL levels – Photo: Freepik/Reproduction/ND

Good Foods for Cholesterol Control

To improve cholesterol levels and balance indicators, foods rich in omega-3s and vitamins are most indicated. According to course coordinator Estasio, some examples are fish, almonds, chestnuts, hazelnuts, avocados, flaxseeds, chia, oats, and fruits in general.

However, it is important to seek the advice of a professional to guide the treatment and evaluate which foods each patient can consume, always keeping balance in mind. “No food will be banned, but it should be part of a nutritional strategy that takes into account the quality of life of the patient,” emphasizes Juliana.

August marked World Cholesterol Day (August 8), a date created to educate the public on the importance of preventing high cholesterol levels, one of the main causes of cardiovascular disease (the leading cause of death in Brazil, according to the Ministry of Health).