Nearly one third of French and Belgian people have too much cholesterol. This may be due to a genetic factor, but also to an unbalanced diet, often too rich in saturated fats. What can I do to lower my cholesterol level before taking medication?

What is cholesterol? 

Indispensable to our body, cholesterol is a structural fat mainly used in our cell membranes. This fat is used, among other things, to make brain cells, heart cells, skin cells, certain hormones and vitamin D synthesis. 

Cholesterol is present in the blood in two forms: HDL and LDL. 

HDL cholesterol, or High Density Lipoprotein, also known as "good" cholesterol, helps remove excess cholesterol from cells by carrying it to the liver. It therefore plays an important role in protecting our cardiovascular health.

LDL cholesterol, or Low Density Lipoprotein, also known as "bad" cholesterol, on the other hand, ensures the transport and distribution of cholesterol to the different cells of the body. In excess, it contributes to the formation of atheromatous plaque, clogging the arteries and leading to atherosclerosis, loss of elasticity of the arteries.

Too much cholesterol? 

When we talk about "too much" cholesterol, we are often talking about too much LDL cholesterol or a poor balance between LDL cholesterol and HDL cholesterol, with the latter being present in too small an amount. 

This excess cholesterol can have serious consequences for your cardiovascular health, which is why it's important to bring that bad cholesterol down or restore the balance between LDL and HDL cholesterol. But how to do it?

Lower your cholesterol level

Before you take medication, know that it is possible to rebalance your cholesterol through diet. However, this does not work in all cases, and it requires long-term rigor. 

First of all, it is important to understand that two-thirds of cholesterol is manufactured by the liver and the remaining third is provided by the diet. We must therefore take into account the genetic factor, which means that we are not all equal when it comes to cholesterol.

Here are some quick tips to adjust your diet to bring your"bad cholesterol" levels down.

Too much cholesterol: some rules to follow?

Beware, all the recommendations we are about to make can be applied on a daily basis to maintain normal cholesterol levels and a good balance between your LDL and HDL cholesterol.

• The first change to make, is to limit your consumption of saturated fats, that is, the fats found in meat, deli meats, dairy products, eggs, offal, fried foods, pastries and industrial dishes. For dairy products, limit the consumption of butter and cheese and prefer skimmed products, with zero percent fat or vegetable equivalents. When it comes to deli meats, choose lean cooked ham, bacon or poultry meats. Limiting your consumption of processed foods will allow you to have more control over the quality of fats you consume. 
• Then, privilege the consumption of mono- and poly-unsaturated fatty acids (omega 3), such as fatty fish, oilseeds, vegetable oils of rapeseed, olive, flax, ... These help increase the level of HDL cholesterol. 
• Increase your fiber intake as well. Choose fresh and seasonal fruits and vegetables. You can opt for frozen fruits and vegetables. To preserve as much fiber as possible, eat them whole and raw. You'll also increase your fiber intake by getting enough complex carbohydrates, such as starches and whole grains. 
• Fighting the excessive sedentary lifestyle by engaging in daily physical activity, will help you lower your cholesterol. The WHO recommends a minimum of thirty minutes a day to ensure that your metabolism feels the benefits. This will reduce your "bad" cholesterol and increase your "good" cholesterol. If you've never played sports before, start with brisk walking, biking, swimming or a gentle sport. You can also increase your physical activity by walking more often in your daily routine. 
• Limit your alcohol intake by drinking no more than one or two drinks a day and stop smoking. Although there is no scientifically proven link between alcohol, cigarettes and cholesterol, improving your lifestyle can only have a beneficial effect on your health. 
• If you are overweight, consider losing weight.There is no established link between weight loss and cholesterol reduction, but if you are managing your weight, start by reducing saturated fat and increasing fiber. In an indirect way, there is therefore an impact on the cholesterol level. 
• And finally, maintain your blood pressure regularly because high blood pressure increases risk factors. 

In conclusion, in order to lower your cholesterol, think about changing your lifestyle and modifying your eating habits by varying your diet as much as possible. Remember that no food is forbidden, but that some foods should be eaten in exceptional cases or in very limited quantities.