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Cholesterol

  1. Cholesterol ratio and cardiovascular disease We call the ratio between LDL and HDL the cholesterol ratio. A "skewed" ratio with too much LDL is a major risk for cardiovascular disease. The cholesterol ratio is calculated by dividing the total cholesterol level (LDL + HDL) by the HDL. The ratio should be less than 5. Important limit values ​​here are: LDL cholesterol: less than 2.5 mmol / l = optimal, more than 3.5 mmol / l = too high HDL cholesterol: less than 0.9 mmol / l = too low ratio total / HDL cholesterol: less than 5 = good Triglycerides (another fatty substance in the blood that, along with LDL and HDL, carries cholesterol in the blood): more than 2.1 mmol / l = too high Causes of high cholesterol The liver usually balances the amount of cholesterol the liver makes and the level of cholesterol in the blood. The amount of cholesterol the liver makes is influenced by lifestyle. Smoking, little exercise and a diet high in saturated fat can upset the balance. This can cause an unwanted shift to more LDL. Unsaturated fat in the diet actually reduces LDL cholesterol. In addition to nutrition-related causes, hereditary factors also play a role. In the Netherlands, for example, 1 in 300 people is predisposed to a greatly increased LDL cholesterol level in the blood. Other causes of high cholesterol are obesity, type 2 diabetes and an underactive thyroid gland. Drop and rise in LDL cholesterol

  1. Plant sterols and stanols Plant sterols and plant stanols (phytosterols) are bioactive substances. Low levels of phytosterols are found in vegetable oil and grain products. They also occur in functional food, for example added to (fortified) margarine. Plant sterols and plant stanols inhibit absorption of cholesterol in the gut and increase the amount of cholesterol associated with the stool is excreted. In this way they lower cholesterol levels in the blood. On average by 10% with a use of about 2 grams per day. Therefore plant sterols are sometimes added to products for people with diabetes increased cholesterol levels. The European Union maintains a maximum of 3 grams plant sterols or plant stanols per day, as a safe intake. Garlic Sometimes garlic is said to be a positive has an effect on cholesterol levels. But there is not enough evidence here in front of.

  2. Plant sterols and stanols Plant sterols and plant stanols (phytosterols) are bioactive substances. Low levels of phytosterols are found in vegetable oil and grain products. They also occur in functional food, for example added to (fortified) margarine. Plant sterols and plant stanols inhibit absorption of cholesterol in the gut and increase the amount of cholesterol produced with the stool is excreted. In this way they lower cholesterol levels in the blood. On average by 10% with a use of about 2 grams per day. Therefore plant sterols are sometimes added to products for people with diabetes increased cholesterol levels. The European Union maintains a maximum of 3 grams plant sterols or plant stanols per day, as a safe intake. Garlic Sometimes garlic is said to be a positive has an effect on cholesterol levels. But there is not enough evidence here in front of.

  1. Do you want to lower your cholesterol to reduce your risk of cardiovascular disease? Usually, a healthy diet and a healthy lifestyle are part of your treatment plan, in addition to medication. Your doctor guides your treatment and determines whether you need cholesterol-lowering drugs or additional nutritional advice. Your doctor can refer you to a dietician. Also only use products with plant sterols or stanols, such as special margarines and yoghurt drinks enriched with plant sterols or stanols, on the advice of the doctor.

  2. Do you want to lower your cholesterol in order to reduce your risk of cardiovascular disease? Usually, a healthy diet and a healthy lifestyle are part of your treatment plan, in addition to medication. Your doctor guides your treatment and determines whether you need cholesterol-lowering drugs or additional nutritional advice. Your doctor can refer you to a dietician. Also only use products with plant sterols or stanols, such as special margarines and yoghurt drinks enriched with plant sterols or stanols, on the advice of the doctor.

Fees

  1. Do you have high cholesterol? Then you will receive a reimbursement from your health insurance. Are you also overweight? Then you are also eligible for a combined lifestyle intervention. Find out about nutritional and lifestyle advice reimbursements.

The Wheel of Five as a basis

  1. If you eat according to the Wheel of Five you take good care of yourself, even if you have an elevated cholesterol level. The Wheel of Five contains foods that contribute to lowering LDL cholesterol, such as whole grain products, nuts and legumes. Too much LDL cholesterol sticks in your blood to the lining of your arteries. The Wheel of Five also contains products with not too much saturated fat. Eating less saturated fat is good for your cholesterol. Do not take products outside of the Wheel of Five too much or too often. Think of snacks or fatty meat products that contain a lot of saturated fat. View what is in the Wheel of Five

Healthy weight

  1. If you are overweight, losing weight will help lower your cholesterol. Especially if you have a large belly size. With our BMI meter you can calculate whether you have a healthy weight. Or take a look at our pages about losing weight. If you are overweight, losing 5 to 15% weight can improve the cholesterol level in your blood.

  2. If you are overweight, losing weight helps lower your cholesterol. Especially if you have a large belly size. With our BMI meter you can calculate whether you have a healthy weight. Or take a look at our pages about losing weight. If you are overweight, losing 5 to 15% weight can improve your blood cholesterol levels.

Tips for increased cholesterol

  1. 1. Replace saturated with unsaturated fat Saturated fat increases LDL cholesterol. Saturated fat can be found, for example, in butter and hard margarines. Unsaturated fat is in oils, margarine and low-fat margarine in a tub. Which fats are unhealthy? Take low-fat dairy products Cheese, milk and other dairy products contain saturated fat, which increases LDL cholesterol. Yet they are products that are good for your health. Therefore choose products with less fat, such as 20+ and 30+ cheeses, mozzarella, cottage cheese and dairy spread and for semi-skimmed and skimmed milk (products). 3. Moderate with meat and vary with fish, legumes, eggs and nuts For good cholesterol levels, we recommend that you stick to at least: Legumes, such as kidney beans, lentils and chickpeas, once a week 1x per week oily fish, such as salmon, herring and mackerel A handful of unsalted nuts every day Maximum 300 grams of red meat (beef and pork) 2 to 3 eggs (3 to 4 for vegetarians) 4. Drink as little unfiltered coffee as possible, go for filtered coffee Unfiltered coffee increases LDL cholesterol due to the substance cafestol. It is therefore better not to drink boiled coffee (where you pour water directly into the coffee powder) and coffee from the cafetière. Regular coffee is possible. View the coffee recommendations. Eat enough fiber It is good to eat about 30 to 40 grams of fiber every day. Most people are aware that fiber is good for digestion, but fiber can also lower LDL cholesterol. Especially fiber from whole grain products and fruit do this. Therefore, choose wholegrain and eat fruit twice a day. 6. Get enough exercise Enough exercise reduces the risk of cardiovascular disease. Sitting still a lot increases the risk. Adults are advised to exercise for at least 2.5 hours every week and to do bone and muscle strengthening exercises at least two times a week. Over the age of 65 you are also advised to do balance exercises twice a week. Would you like to know which activities can strengthen your bones and muscles? Or what balance exercises are? View the exercises on the website allesoversport.nl. 7. Do not smoke Not smoking and quitting smoking reduces the risk of cardiovascular disease. Do you want to quit smoking? Search for help via www.rokeninfo.nl.

Nutritional advice on screen

  1. If you have high cholesterol, then follow the same general dietary advice as someone with cardiovascular disease. Watch the video with advice:

  1. Experience story

More information

  1. Brochure Dietary advice for high cholesterol



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