Lisbon, May 5, 2025 (Lusa) - A balanced diet, combined with physical exercise, can make a difference in the lives of those who need to reduce their cholesterol levels to lower the risk of heart attack or stroke, warns the Portuguese Cardiology Foundation.
"Cholesterol is the cause of atherosclerosis [arterial disease] and not just a risk factor," Manuel Carrageta, president of the foundation whose mission is to promote the prevention, treatment and rehabilitation of cardiovascular diseases and strokes, told Lusa.
There are behavioural risk factors, such as poor diet, lack of physical exercise, smoking, high blood pressure or diabetes, but high cholesterol is essential for atherosclerosis, a disease that also causes angina and sudden death, the cardiology specialist points out.
Foods containing saturated fat, such as red meat, and some fats such as palm oil, butter and dairy products such as full-fat milk, which contain saturated fats, contribute to high cholesterol.
People who have high cholesterol or who do not want to have high cholesterol do not have to cut out these fats completely, but should adopt the so-called Mediterranean diet, rich in vegetables, and eat seasonal fruit and nuts.
To regulate cholesterol, the specialist also recommends foods rich in omega-3 fatty acids, such as salmon or sardines, and olive oil, but it should be extra virgin olive oil with more antioxidants.
Small changes in diet can make a big difference in reducing cholesterol levels and lowering the risk of heart attack or stroke, says nutritionist Diogo Catita from Montepio de Lisboa e Vale do Tejo residences, in statements to Lusa.
It is also essential to increase the consumption of soluble fibre, which is found in foods such as oats, legumes (beans, chickpeas, lentils), fruit (apples, pears, oranges) and vegetables, as these fibres help to reduce the absorption of cholesterol in the intestine.
The nutritionist also stresses the importance of choosing ‘healthy’ fats, replacing saturated and trans fats with sources of unsaturated fat, such as olive oil, avocado, nuts and oily fish (salmon, sardines, mackerel).
On the other hand, he advises reducing the consumption of processed foods, such as biscuits, fried foods and fast food, which often contain trans fats, leading to changes in cholesterol levels.
Similarly, he recommends moderating the consumption of red meat and sausages, opting more often for lean meats such as chicken or turkey, especially for people who already have negative changes in their cholesterol levels.
In addition to diet, regular physical activity also helps to control cholesterol levels.
Small changes in daily life play a preventive role and reduce the risk of future health complications, he pointed out, considering it prudent to consult a nutritionist to better adapt one's diet.
The leading cause of death in Portugal continues to be circulatory diseases, according to data available on the website of the National Institute of Statistics (INE).
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Lusa
