Do's And Don'ts On Cholesterol Dieting

We are all familiar with cholesterol, since there have been loads of health campaigns trying to inform the general public of the cardiovascular risks associated with high levels of this molecule in our blood vessels, or hypercholesterolemia. The best way to avoid low-density-lipoproteins (the so-called "bad cholesterol") from ending up stuck in our arteries, thus developing arteriosclerosis and increasing the risk of suffering a heart attack or other cardiovascular problems is, however, still subject to research, and different preventive and therapeutic measures have been proposed, mostly related to reducing presence of foods containing saturated fats in our diet. Less attention has been given to the role of high-density-lipoproteins (the so-called "good cholesterol") in controlling and regulating the total levels of body cholesterol, and to the beneficial effects of introducing changes in our diet accordingly.

Lately, several investigations on the health benefits of the Mediterranean diet have also mentioned its effects on cholesterol balance. In Spain, researchers from the Navarra University have reported that introducing olive oil or nuts, together with a proper mediterranean diet advised by nutrition specialists, resulted in a significant reduction of arterosclerosis. The reduction was superior to the expected therapeutic effects of a two-year administration of the usual drugs prescribed for this prime cardiovascular factor. A previous study by Canadian researchers showed similar results using other cholesterol-reducing foods, like soy and oats, along with olive oil and nuts. In both experiments the final levels of arteriosclerosis and cholesterol levels were compared to groups following a low-fat diet.

The search for foods that help reduce bad cholesterol levels is not over. Even if it were, changes in diet always face cultural and commercial issues, but there is general agreement that the Mediterranean diet, in its original version, is a balanced compound of healthy diet behavior. Best advice would be yes, it is ok to reduce fat in your diet and introduce some physical exercise in your lifestyle, but it would be even better to enrich your meals with dishes including cholesterol-protecting ingredients like these: olive oil (use it raw to season your salad, or on toast), nuts (especially walnuts, almonds and hazelnuts), legumes (there are delicious recipes for chick-peas and lentils in Mediterranean, North African and Middle East cuisines), oats and barley (ask your usual baker or keep to breakfast cereals), oily fishes (simply cooked, smoked or preserved in olive oil), vegetables (aubergine, tomatoes, greenery, etc. best fresh) and fruits (especially apples, grapes, strawberries and citrics).

Any change in diet and taste is better done gradually: research the Internet for recipes that strike you as easy and likely tasty, try cooking them and share with friends. The web is a neverending source of gastronomical information, and there are excellent resources on the Mediterranean diet -and, of course, on cholesterol.

Maria Gonzales, a health blogger interested in a wide range of diseases and conditions, included but not limited to participatory health, health 2.0, Cardiology, Colesterol, and Hipertension.