Although the many mechanisms of action of diet and certain foods in particular are still unknown, all doctors and nutritionists agree despite everything to affirm the positive effect of dietary reform in case of excess cholesterol.

Soluble fiber increases the elimination of cholesterol through the stool

In the intestine, soluble fiber (mainly present in raw fruits and vegetables) binds to cholesterol preventing its absorption. The free short-chain fatty acids released during digestion of these fibers limit the production of cholesterol by the liver.

The estimated minimum amount of fiber to be ingested would be 2 g to 10 g. This small intake would reduce excess cholesterol by about 5%.

For those who tolerate them, fiber intakes of 10 g to 25 g would be even more beneficial.

It is always recommended that a change in diet be implemented gradually. This is especially true for fiber, which should be gradually increased. It is imperative to drink a lot of water so that these fibers swell and fulfill their role of absorption.

To increase the volume and the role of fiber, you can take a psyllium supplement at a distance from meals (1 to 2 hours) and medication.

Sources of soluble fiber include:

• cereals: barley, oat bran, rye... beware of acidosis),
• legumes: split peas, chickpeas, lentils..,
• vegetables: asparagus, broccoli, carrots, red cabbage, beans, turnip, onion, peas, sweet potatoes, Jerusalem artichokes, leeks, celery, apricots, etc.
• fruits: figs, strawberries, peaches, pears, apples, plums, rhubarb, prunes...
• plant sterols would partially block the absorption of cholesterol in the gut.

Even official organizations recommend the consumption of sterols or phytosterols. These small fatty acids have a chemical structure similar to that of cholesterol. They are found in plants. These plant fatty acids compete with other, more toxic sources of fatty acids, including animal fat intakes. As a result, they interfere with the absorption of cholesterol by the gut and would balance cholesterol levels.

Sources of sterols include:

• nuts, seeds, rice bran oil
• Legumes, whose phytosterol concentration is apparently not high enough to have a significant effect...

Choose monounsaturated fats

Liquid at room temperature and semi-liquid when it is cold, they oxidize little and they help lower "bad" cholesterol (LDL).

Sources of monounsaturated fatty acids:

• Olive oil (choose a virgin oil of first cold pressure),
• coconut and palm oil (non-hydrogenated),
• dried fruits: almonds, hazelnuts, pecans, pistachios, peanuts, cashews, macadamia nuts, Brazil nuts
• almond, hazelnut, sesame or macadamia butter or puree
• the avocado (exceptional fruit).

The prize for the "anticholesterol" food goes to...

The almond alone contains soluble fibers, vegetable proteins (less acidifying than animal proteins), phytosterols and monounsaturated fatty acids. A set of nutritional principles that would have a real beneficial effect on blood lipids.

Other recommendations include:

• try to incorporate two fish meals per week.
• eat lentils or other legumes regularly.
• if you can tolerate it, use oat bran or bran patties and cookies.
• limit red meat and cold cuts.
• Make homemade mayonnaise and salad dressings with good oils.
• replace butter with almond butter, palm or coconut fat for spreading.
• reduce sugar intake and prefer raw honey, dates or maple syrup.
• Moderate alcohol consumption.