Good cholesterol and Mediterranean diet

Highcholesterol is one of the most worrying diseases for the Spanish population, especially those suffering from cardiovascular problems.

Cholesterol is one of the most important lipids (fats) in the body as it is involved in the formation of organ cell membranes and in the synthesis of sex hormones and adrenal hormones; it is also a precursor of bile acids that aid the digestion of fatty foods.

It can be good (HDL) or bad (LDL), as we explained when we told you about the types of cholesterol. When there are high levelsof the latter in your body, it is important to take steps to reduce it, as it may pose a risk to your cardiovascular health. One of the key measures for this is through your diet, which should be balanced and healthy.

And in Spain we are extremely fortunate to have the Mediterranean diet, and recent studies have shown that regular adherence to this diet raises the levels of good cholesterol in the blood by 10%.

Mediterranean diet to improve cholesterol

The study conducted by the CNIC (researchers from the National Centre for Cardiovascular Research) has shown that by leading a healthy lifestyle and adhering to the Mediterranean diet you will:

• Increase your good cholesterol.
• Lower your bad cholesterol (LDL) levels.
• Lower your triglycerides.
• Improve your cardiovascular health.

This diet is based on eating fruits, vegetables, cereals and polyunsaturated fats, as these foods have a direct impact on the levels of high-density lipoprotein (HDL) cholesterol and increase the levels of low-density lipoprotein (“good” cholesterol) which transports the cholesterol to the liver to be excreted, thus protecting the heart.

What to eat to raise good cholesterol levels

As we have already remarked, one of the best ways to lower your cholesterol and raise your HDL levels is to follow the Mediterranean diet.

This diet reduces (eliminates) your intake of sugars and refined carbohydrates which increase triglycerides and visceral fat, leading to a reduction in HDL (good cholesterol); and instead you consume lots of fruits, vegetables and healthy fats, like those found in virgin olive oil.

Therefore, the foods in the Mediterranean diet that will allow you to lower your cholesterol naturally are:

• Virgin olive oil is high in antioxidants, polyphenols, and vitamins A, D, K and E. Thanks to which:
  • it promotes the absorption of calcium and other minerals (zinc, phosphorus and magnesium).
  • it improves intestinal transit and digestion.
  • it helps to maintain blood glucose levels.
  • it is high in antioxidants that improve cognitive functions.
  • it helps to lower cholesterol and control high blood pressure.

• Fruits and vegetables, which provide high quantities of:
  • vitamins: especially vitamin A and vitamin C, which help to improve the health of your teeth, bones and skin and boost your body’s defences.
  • minerals like magnesium and potassium which are essential for the proper function of the nervous system.
  • fibre, which regulates intestinal transit and provides satiety.
  • water to keep the body properly hydrated and help cleanse it.
  • antioxidants, which help to combat cell ageing.

• Fish, especially those that contain omega-3 fatty acids. This food is rich in vitamins (A, D, E, B6, B12), proteins, amino acids, minerals, trace elements and low in saturated fats, so it provides benefits for cardiovascular and brain health, promotes muscle and bone growth and development, and aids digestion.
• White meats, which provide high-quality proteins and contain little or no fat, and:
  • they are high in vitamin B12, which promotes the regeneration of red blood cells and the myelin that covers the central nervous system.
  • they provide zinc, which boosts the immune system.
  • potassium and phosphorous, which strengthen bones.
  • vitamins (thiamine, riboflavin and niacin), which protect the nervous system and skin.
  • they are high in iron content, which improves red blood cell function.
• Nuts. These foods are high in fatty acids, which are beneficial for the heart, as well as being a good source of protein. They help to lower “bad” cholesterol, provide fibre to combat constipation, and they supply energy, improving your sporting and intellectual performance. They are rich in iron, calcium, potassium, zinc and antioxidants, so they combat cell ageing and slow down the production of free radicals.

There are also food supplements whose composition includes these beneficial components. For example, Keriba Duo, a natural extract obtained from fresh whole olives and pomegranates, so it provides the healthy properties of these fruits, e.g. preventing the onset of cardiovascular diseases and high blood pressure and reducing LDL “bad cholesterol” in plasma.

Therefore, to improve your overall health and lower your cholesterol naturally and increase your levels of “good cholesterol”, we recommend that you follow the Mediterranean diet and a healthy lifestyle and take food supplements like Keriba Duo from Probelte Pharma.