Diet is the key to reducing cholesterol levels and avoiding cardiovascular pathologies. Here is the legume to favor, according to a recent scientific study.
Cholesterol can lead to serious cardiovascular disease. Smoking, excess weight, diet and family history should be monitored. According to Santé Publique France, 18.8% of adults had LDL cholesterol (LDL-c) above 1.6 g/l in 2006 in France. Several studies have already shown that eating well and doing regular physical activity help to drastically lower bad cholesterol levels in the blood.
Cholesterol: scientists demonstrate the role of diet
A legume that you certainly have in your cupboards
A new study confirms this, as reported Doctissimo. In fact, scientists from Montana State University (United States) have just demonstrated that consuming a legume allows you to reduce cholesterol levels. To do this, they observed a group of 38 overweight or obese adult volunteers whose average age was 47 years. The BMI of these guinea pigs was 34.4 kg per m². Two groups were formed: one received cooked green lentils for lunch, and the other did not for a period of 12 weeks.
They were given a questionnaire on their satiety and gastrointestinal disorders. Blood tests were carried out, in order to evaluate blood markers, in volunteers fasting and every hour for five hours after the meal.
A drop in cholesterol levels noticed
At the end of these tests, the researchers were able to conclude that “Gastrointestinal complaints did not differ between groups and all symptoms were reported as ‘not present’ or ‘mild’ during the intervention”. They also noted that the consumption of lentils provides fiber intake and a reduction in total cholesterol and low-density lipoprotein (LDL) levels on an empty stomach.
This is possible thanks to the fibers found in lentils, which bind to bile acids and stimulate fiber production. Saponins, bioactive compounds that regulate lipid metabolism, help reduce serum cholesterol levels. “The body replenishes hepatic cholesterol levels through blood cholesterol absorptionwhich reduces serum cholesterol levels (i.e. blood cholesterol, editor’s note).”
Cholesterol: at what level should you be concerned?
What cholesterol levels should not be exceeded?
According to information relayed by the site actionthe lipid profile makes it possible to measure the lipids in the blood and to look for possible lipid abnormalities:
- the cholesterol : total cholesterol, LDL-cholesterol and HDL-cholesterol;
- and the triglycerides.
The recommended levels for LDL cholesterol and triglycerides differ for each patient, depending on their cardiovascular risk factors.
In the absence of cardiovascular risk factorsthe following levels are considered normal:
- a total cholesterol level less than 2 g/l;
- an LDL-cholesterol level below 1.6 g/l;
- an HDL-cholesterol level greater than 0.4 g/l;
- a triglyceride level below 1.5 g/l.
What is the difference between good and bad cholesterol?
Cholesterol, mainly produced by the liver, is also provided by food. When LDL-cholesterol (LDLc) is in excess in the blood, it is deposited on the wall of the arteries and contributes to the formation of atherosclerotic plaques which cause difficulty in blood circulation. This is why it is also called “bad cholesterol”.
HDL cholesterol (HDLc) collects excess cholesterol in the blood and transports it to the liver, where it is eliminated. This “good cholesterol” therefore has a protective effect against cardiovascular diseases.
