LDL (LDL-C), the 'bad', is responsible for many apparently healthy people, and who do not have cardiovascular risk factors such as hypertension, smoking, obesity, dyslipidemia or diabetes, suffer heart attacks or stroke in the median age. Even at levels considered normal, LDL-C, after age and male sex, is the main predictor of having atherosclerosis plaques in the arteries. This has been confirmed by an investigation carried out at the Carlos III National Center for Cardiovascular Research (CNIC), and whose results support a more effective reduction of LDL-C, even in those considered at an optimum risk. Fortunately, LDL-C is the main factor on which it is possible to act to avoid the appearance of such plaques, the study says.
"Although the absence of these classic cardiovascular risk factors is associated with a low cardiovascular risk, it is known that heart attacks or stroke occur in this population. Therefore, we need to define new markers of early atherosclerosis in these apparently healthy individuals, "says Leticia Fernández-Friera, the first author of this study.
That cholesterol is high is not synonymous with cardiovascular risk. It is still too important that the total cholesterol is not higher than 200 and the relationship between LDL (bad cholesterol) and HDL (good cholesterol). It is a much more complex process and we have to do a broader reading as the relationship with other parameters such as triglycerides and, above all, see what type of lipoproteins (transport) we have: the densest and smallest are the most dangerous.
Having cholesterol too low involves risks at the Nervous System level since it is related to depression or propensity to dementia. Therefore, in old age, cholesterol levels increase as a protective mechanism.
LIFE HABITS
Prevention is key and the first thing to review is the lifestyle habits that have a high incidence in cardiovascular health:
Avoid tobacco and alcohol: tobacco smoke causes high exposure to free radicals that increase blood pressure, oxidation of LDL and oxidation of lipids. Alcohol, on the other hand, raises triglycerides (VLDL).
Control stress: Sustained stress experienced in a sedentary way damages the cells and is related to the metabolic syndrome.
Increase physical exercise.
DIET THERAPY
We have many dietary strategies to have good cardiovascular health and ensure a good balance of the different parameters related to cholesterol.
FOOD TO BE PROMOTED
Healthy fats: virgin olive oil, avocado, olives, nuts, blue fish, egg and virgin coconut oil.
Vegetables, vegetables and fruits to ensure the consumption of fiber and antioxidants.
Hypocholesterolemic foods: lentils, oats, brown rice, green leafy vegetables, chia seeds, flax and sesame, nuts or birdseed drink.
Anti-inflammatory spices: turmeric, ginger or cinnamon.
FOODS TO AVOID:
Refined and processed carbohydrates and sugar. Sugar increases triglycerides and generates small, dense LDL. In addition, each glucose peak releases a large amount of insulin that promotes cardiovascular disease.
Refined vegetable oils, trans fats (margarines, cookies or pastries) or oxidized fats (sunflower oil subjected to high temperatures).
Saturated fats: not all are equal in relation to cholesterol. Virgin coconut oil (lauric acid) increases good cholesterol. In contrast, the fat in meats and dairy products (palmitic acid) increases the bad.
SUPPLEMENTATION
Lecithin: emulsifies fats and helps reduce LDL cholesterol.
Red yeast rice: has an effect similar to statins that reduce bad cholesterol levels. It can also be taken with Coenzyme Q10.
Omega 3 (EPA + DHA): increases good cholesterol and lowers triglycerides.
Antioxidants: Vitamin E decreases lipid oxidation and prevents the formation of atheromatous plaques.