Together with sugars they promote cardiovascular risk. Instead, physical activity causes them to decrease. Here’s how and how much to train. Doctor Morricone’s advice
Although there are no direct links between cholesterol and glycemia, i.e. the level of sugar in the blood, those with high values of one should also pay attention to the other. In fact, high concentrations of cholesterol favor atherosclerosis, which in turn increases the possibility of developing cardiovascular diseases. Atherosclerosis, i.e. the formation of plaques in the blood vessels, is also favored by inflammation in the body and sugars (the “simple” ones), if in excess, have a pro-inflammatory activity.
CHOLESTEROL: THERE ARE SEVERAL TYPES
Cholesterol is produced by the liver and is an essential element for various functions of the body. For example, it is an essential part of the cell membrane and it is from it that steroid hormones are synthesized, such as cortisol, which is essential for survival, and sexual hormones. In fact, there are different types of cholesterol, which are classified according to density. The most important ones are LDL (low density) and HDL (high density). “LDL cholesterol is mainly responsible for atherosclerosis, while HDL cholesterol can be considered as a sort of ‘scavenger’ of the arteries, as it represents the cholesterol removed from the walls of the blood vessels” explains Dr. Lelio Morricone, head of the Nutrition Service Clinic and Cardiometabolic Prevention at Palazzo della Salute – Wellness Clinic in Milan and collaborator of the Irccs Galeazzi Hospital – Sant’Ambrogio in Milan. Total cholesterol is given by the sum of LDL, HDL, and other forms present in minimal quantities; it is normal when it is below 200 mg/dl. According to current guidelines, LDL should be less than 115 mg/dl. “These values, however, must be calibrated to the person’s health conditions, taking into account above all other cardiovascular risk factors, such as hypertension, smoking, diabetes, sedentary lifestyle, family history, and obesity, especially visceral obesity. For example, in diabetics LDL cholesterol should be at least less than 100 mg/dl. Furthermore, it should be considered that those who have both high total and HDL cholesterol are at less risk of atherosclerosis than those who have both low” specifies the expert.
Be careful with SIMPLE SUGAR
At the basis of the increase in cholesterol, there may be factors linked to genetics (familial hypercholesterolemia, which leads to high levels of this molecule from a young age), or unhealthy lifestyles, in particular an unbalanced diet and poor physical activity. The accumulation of cholesterol in the arteries favors the formation of plaques, which can become so large that they impede blood flow or, if a thrombus is created, even block it, a condition that gives rise to very serious problems, such as myocardial infarction and ischemic stroke. Atherosclerosis is also favored by inflammation, the increase of which is influenced by excessive sugar consumption. “Simple sugars promote inflammation, not complex sugars (also known as complex carbohydrates), which instead represent a fundamental nutrient for the body, from which approximately 50% of the calories introduced daily should come” recommends Dr. Morricone. Not exaggerating with simple sugars means above all avoiding industrial products that contain a lot of them, starting with drinks. To keep cholesterol under control, it is important to greatly limit the consumption of saturated fats, especially those of animal origin (except fish, which provides unsaturated, therefore “good”) fats.
SPORT RAISES HDL CHOLESTEROL
In avoiding excessive levels of inflammation and reducing cholesterol, physical activity plays a central role. “Consistent exercise modestly reduces LDL cholesterol levels and significantly increases HDL cholesterol. To achieve this goal, aerobic physical activity of at least 30 continuous minutes a day for 5 days a week is sufficient, starting with a simple brisk walk. If then some counter-resistance exercises are added to this type of training, which involve the use of loads, the positive effects on cholesterol are even more marked” says Dr. Morricone. Among the numerous benefits connected to the practice of sport there are therefore also those of reducing inflammation, reducing the accumulation of fat, particularly in the organs most at risk (liver and heart), and improving the concentration of cholesterol in the blood, protecting as well as cardiovascular diseases.
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