Cholesterol control

Controlling cholesterol and maintaining it within normal levels significantly reduces the likelihood of having a stroke or myocardial infarction and significantly reduces mortality from them. However, in addition to reducing cholesterol, it is equally important to stop smoking, properly regulate blood pressure and blood sugar, and avoid daily stress. All of the above together protect the body against vascular damage.

Cholesterol control is mainly achieved by adjusting dietary habits. Lipids should not exceed 30% of daily calories. The monounsaturated fatty acids contained in olive oil reduce total cholesterol and do not reduce good cholesterol. Eating foods rich in phytosterols (tahini, almonds, walnuts, special margarines) also leads to reduced absorption of cholesterol from the intestine. Foods with polyunsaturated fatty acids (fatty fish, wild grasses, nuts, vegetable seed oils) are rich in Ω3 and Ω6 fatty acids and help control cholesterol. Foods containing saturated fatty acids (red meat, chicken, dairy) should be consumed in moderation and processed foods (junk food, snacks, cookies) rich in trans acids should be completely avoided.

In addition, various dietary supplements have been studied for their effectiveness in lowering cholesterol. Of these, supplements with Ω3 fatty acids reduce triglycerides, soy contains plant estrogens that reduce LDL, red rice contains substances (monocholines) that inhibit cholesterol synthesis and are even used as a key component of drugs for hyperlipidemia, coconut milk raises good cholesterol, while foods such as tea, coffee and cocoa contain polyphenols, substances that improve the condition of the vessels. All of the above is simply summed up in the term Mediterranean Diet. A term that originated in Crete and through multiple researches worldwide, today has a recognized and proven benefit in regulating cholesterol, in good heart health, but also in extending life expectancy.

In addition to diet, regular exercise and maintaining an ideal body weight (bmi 20-25). Thirty minutes of aerobic exercise (running, cycling, swimming, brisk walking) a day is ideal exercise.

Finally, a cornerstone in cholesterol regulation is smoking cessation.

Angelos P. Karatzaferis, Specialist Pathologist/ Scientific Associate for the GET WELL Natural Corner service
Excellent Graduate of the School of Medicine of the National and Kapodistrian University of Athens
Specialty in Internal Pathology at the Pathological Physiology Clinic of the University of Athens