Een cholesterolverlagend dieet, bestaat dat?
Dat het cholesterolgehalte in ons bloed van invloed is op onze gezondheid, weten de meeste mensen wel. Al jaren wordt erop gehamerd dat het belangrijk is om het cholesterolgehalte niet te hoog te laten worden. Maar waarom eigenlijk? Wat is cholesterol precies en hoe kunnen we er door middel van onze voeding voor zorgen dat we het niveau ervan niet te veel laten stijgen? En bestaat er zoiets als een cholesterolverlagend dieet? Met andere woorden, kun je door middel van de juiste voeding het cholesterolniveau laten dalen, als het de streefwaarde heeft overschreden?
Wat is cholesterol eigenlijk?
Cholesterol is een vetachtige stof die zich in ons lichaam bevindt. Deze stof wordt gebruikt als bouwsteen voor de aanmaak van cellen en hormonen, maar ook voor de productie van gal. Het cholesterol bevindt zich in de vorm van kleine bolletjes in ons lichaam en er zit een laagje eiwit omheen, dat ervoor zorgt dat het cholesterol goed door het bloed getransporteerd kan worden. In tegenstelling tot wat velen denken, is cholesterol dus niet per definitie een schadelijke stof. Sterker nog, uit het bovenstaande blijkt dat het juist een essentiële stof is om belangrijke processen in ons lichaam goed te kunnen laten verlopen. Maar daarmee is nog lang niet alles gezegd. Er zijn namelijk verschillende soorten cholesterol. We onderscheiden HDL-cholesterol en LDL-cholesterol. Het HDL-cholesterol beschermt ons lichaam tegen hart- en vaatziekten, terwijl het LDL-cholesterol juist schadelijk is en hart- en vaatziekten kan veroorzaken. Dat komt doordat de LDL-deeltjes zich gemakkelijk ophopen in de bloedvaten, waardoor een vernauwing van de vaten optreedt, met alle kwalijke gevolgen van dien. Dan zijn er ook nog de triglyceriden. Dat zijn de meeste vetten in het voedsel dat wij tot ons nemen. Deze vetten worden door ons lichaam als energiebron gebruikt, maar als er te veel van zijn, kan dat leiden tot slagaderverkalking.
Een gezonde leefstijl
Door gezond te leven, kun je veel problemen voorkomen. Roken is bijvoorbeeld van invloed op het HDL-cholesterol. Door te roken, reduceer je het HDL-cholesterolgehalte, maar wanneer je stopt met roken, herstelt zich die schade weer. Ook is het belangrijk om voldoende beweging te krijgen. Iemand die niet of nauwelijks beweegt, zal doorgaans sneller last hebben van een te hoog cholesterolgehalte in het bloed. Wanneer je beweegt, verlaag je het schadelijke LDL-cholesterol en verhoog je juist het goede HDL-cholesterol. Tevens is het van belang om goed op je gewicht te letten, want hoe meer er sprake is van overgewicht, hoe groter de kans is op hart- en vaatziekten.
Cholesterolverlagend dieet
Gebruik voor het bereiden van voedsel uitsluitend producten met onverzadigde vetten, zoals in olijfolie. Deze gezonde vetten kunnen je cholesterol verlagen. Ze komen ook voor in avocado’s, noten en zaden, maar ook in margarine en in vette vis. Eet weinig vet vlees, want daarin zitten veel verzadigde vetten. Volkorengranen zijn heel goed, haver zelfs extra goed, omdat het goed helpt bij het verlagen van een te hoog cholesterol. Dat laatste geldt ook voor de visvetzuren in vette vis.
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