More than half of the adult Spanish population has high cholesterol, which increases the risk of life-threatening diseases. The only effective treatment is to change the lifestyle
According to data from the Spanish Heart Foundation (FEC), more than half of the adult population in Spain (50.5%) has cholesterol levels that are not recommended. And the most worrying thing is that a vast majority (46.4%) do not know that they have hypercholesterolemia.
As he explains doctor Leopoldo Perez, spokesperson for the FEC, we must “bear in mind that keeping this important risk factor under control is a priority for our cardiovascular health. Our first recommendation is to detect the disease in order to improve the management of hypercholesterolemia.” For it, food is key.
High cholesterol: what it is and symptoms
The cholesterol It is a very necessary substance for our body, which “travels” through the blood transported through proteins called lipoproteins. It is important to know that cholesterol is the sum of two different types of cholesterol.
LDL cholesterol: What we all know as bad cholesterol, and that when deposited in the walls of the arteries can cause cardiovascular diseases.
HDL cholesterol: in this, unlike the bad one, the higher its levels, the greater protection against coronary pathologies. That’s why we call it “good” cholesterol.
Cholesterol levels are measured in milligrams (mg) of cholesterol per deciliter (dl) of blood.
As explained by the Spanish Society of Internal Medicine (SEMI), the ideal is that the total cholesterol is below 200 mg/dl and LDL-Cholesterol (“bad” cholesterol) below 130.
What are the optimal levels of LDL-Cholesterol?
- Less than 100 mg/dl, normal
- From 100 to 160 mg/dl, normal-high.
- Above 160 mg/dl, high.
What about HDL-Cholesterol?
- Men: it is normal if it is higher than 35 mg/dl.
- Women: it must be higher than 40 mg/dl for correct and normal levels.
symptoms of high cholesterol
Hypercholesterolemia is associated with a high risk of cardiovascular diseases, especially stroke and myocardial infarction.
- If we talk about coronary diseases: the most frequent symptoms are: chest pain, shortness of breath, fatigue, numbness of the extremities…
- Regarding the strokes: dizziness, confusion, blurred vision, slurred speech, headache, facial paralysis…
- And finally, heart attack: cold sweat, pain in the chest, arm, jaw, teeth and abdomen, fatigue or shortness of breath.
What are the causes?
- Genetic factor.
- Obesity.
- hypothyroidism A disease that occurs when the thyroid gland produces less hormone than we need for the proper functioning of the body.
- Diet. Food rich in fats of animal origin, saturated fats and alcohol.
- Liver diseases.
- Kidney pathologies.
- Certain medications.
How can diet help control cholesterol?
As the Spanish Heart Foundation points out, the fundamental treatment for hypercholesterolemia should be based on a change in lifestyle.
- Healthy and balanced diet.
- Avoid toxic habits: tobacco and alcohol.
- Avoid excess weight.
- Perform physical exercise frequently. The World Health Organization (WHO) recommends that the adult population practice sports for 150 to 300 minutes a week, with muscle strengthening activities to avoid a sedentary lifestyle and its consequences on health. The same guideline can be extrapolated to people with chronic diseases, with special emphasis on functional balance and strength training.
Foods to avoid to control cholesterol
The “forbidden” foods they are all those that contain abundant animal fat, which is the main enemy for high cholesterol. It should represent 30-35% of the total calories. And as for saturated fat, less than 10%.
We must not forget the fiber, of which it is recommended to consume 20-30 grams per day.
That’s why:
- “You can substitute full-fat dairy for nonfat, butter for olive oil, and fatty meats for lean meats with little fat, such as rabbit or skinless chicken.”
And to avoid adding unnecessary fat, you can opt for cooking methods such as oven, microwave or air fryer.
The Doctor Sara Sanz Rojotogether with the Spanish Heart Foundation, have developed a two-week plan for people with hypercholesterolemia to control high cholesterol levels and reduce the risk of cardiovascular disease.
What to eat if you have high cholesterol?
- Fruits and vegetables.
- Vegetables.
- Blue fish, at least three times a week.
- Nuts, especially walnuts and almonds. A single handful, about 45 grams, lowers LDL-Cholesterol levels.
- Whole grains.
- Extra virgin olive oil.
As the FEC experts underline:
- “These foods provide us with nutrients that help us reduce blood cholesterol levels”
- “They increase the so-called HDL-cholesterol (good cholesterol) because they provide monounsaturated fatty acids (present in virgin olive oil), omega-3 fatty acids (oily fish), plant sterols/stanols (in vegetable oils or incorporated in dairy products ), antioxidants (such as fruits and vegetables).”