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• Fibers

Low in calories, vegetables are still the stars of weight loss diets. But in this case, they also constitute a formidable anti-cholesterol weapon because of their high fiber content. It has been shown that a diet high in fiber reduces LDL cholesterol, the "bad cholesterol".

The most interesting among the fibers are those which are said to be soluble (they are found for example in eggplant, zucchini, asparagus): they form a kind of viscous gel in contact with water, effective for "trapping" cholesterol and decrease its absorption. In addition, they have the immense advantage of giving an impression of satiety, thus of regulating the appetite and thus avoiding snacking.

Third benefit: these soluble fibers strengthen the bacteria that we all shelter in our intestine. Good news? Exactly because these bacteria which protect the intestinal wall from the intrusion of potentially aggressive or toxic molecules for the organism also play a role in weight control: according to recent scientific work, they seem to help regulate the quantities of food that we ingest and the times when we feel hungry.

• Legumes

Do not forget them! Chickpeas, split peas, lentils, red beans, beans, flageolets are interesting for you for two reasons. First, because they are excellent providers of soluble fiber. And then if you have a little trouble losing weight, these starchy foods (because, yes, legumes are really starchy foods) will have less effect on the balance than rice, pasta and potatoes, while bringing the same energy and the same satiety. Not to mention their richness in proteins, always good to take to rebuild muscle. If you have trouble digesting them, make sure you eat them as gently as possible and reduce the amounts a little.

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• Animal fats

We know that the saturated fats contained in butter, milk, crème fraîche, cheeses, certain red meats are sure to increase LDL cholesterol ... and the pounds at the same time! It is therefore important not to abuse it, without eliminating it completely. Because these somewhat specific fatty acids, short or medium chain, have beneficial effects on the colon if they are consumed in small doses. And above all, they are good in taste and provide real eating pleasure.

The goal is to find the right balance between saturated animal fats and unsaturated vegetable fats which are excellent for health, best friends especially of the heart and arteries. A little butter (10g) on ​​the toast in the morning, butter or crème fraîche to cook once in four and olive or rapeseed oil the rest of the time, fatty meats (rib steak, rib (lamb or pork) once or twice a week and if not low-fat meats (flank steak, roast beef, rump, white meat).

• Fast sugars

Still them, definitely, they do not want us good! Too much fast-absorbing sugars in the diet leads to a drop in HDL cholesterol, the good one, precisely that it is important to preserve at a good level because it takes care of transporting excess cholesterol to the liver so that it is degraded there. So forget sugary drinks or chocolate bars, pastries, pastries (which are also packed with saturated fat).

On the other hand, do not deprive yourself of fruit: the absorption of the sugar they contain, fructose, is slowed down by the fibers and by chewing. Hence the importance of consuming whole fruits and not in the form of juice.