Les lipides sont les matières grasses qui constituent le vivant. Ce sont des éléments essentiels classés parmi les macronutriments. Ils comprennent deux grandes catégories : les acides gras et le cholestérol. Stockés sous forme de triglycérides dans nos tissus adipeux (graisseux), les lipides sont libérés dans le sang sous forme d’acides gras.
L’essentiel des lipides de notre alimentation est représenté par les triglycérides, ils constituent 95 à 98 % des lipides ingérés.
Lors de la digestion des enzymes “coupent” les triglycérides ce qui libère des acides gras dans le sang pouvant ensuite être absorbés au niveau de l’intestin. Rappelons le, c’est sous forme d’acides gras que notre corps assimile les lipides.
Parmi les principaux lipides de notre alimentation on a également les phospholipides et les sphingolipides. Ce sont des lipides indispensables pour nos membranes cellulaires. Sans eux nos cellules n’auraient aucune structure !
Par ailleurs, le cholestérol est un corps gras indispensable pour le bon fonctionnement de notre organisme. C’est le plus abondant des stéroïdes, il est essentiel car il :
- détermine la fluidité de nos membranes cellulaires ce qui impacte les échanges cellulaires ;
- sert à la fabrication de la vitamine D ;
- sert de précurseur à la fabrication d’hormones (progestérone, oestrogène, testostérone, aldostérone) ;
- est un constituant majeur des sels biliaires, ce sont des constituants qui participent à la digestion des lipides.
HDL et LDL cholestérol : “bon” et “mauvais” cholestérol
Les molécules qui transportent le cholestérol dans le sang sont appelées lipoprotéines, il existe le LDL (Low Density Lipoprotein) ou lipoprotéine de faible densité et le HDL (High Density Lipoprotein) ou lipoprotéine de haute densité.
La LDL transporte le cholestérol du foie aux cellules et sur son passage elle entraîne le dépôt du cholestérol dans les artères. Voilà pourquoi ce cholestérol est qualifié de “mauvais”, il s’agit en fait de son transporteur.
A l’inverse, la HDL transporte le cholestérol des cellules au foie, en vue de son recyclage, et est donc qualifiée de “bon” cholestérol.
En cas d’excès de cholestérol, les LDL transportent de plus en plus de cholestérol dans les cellules par le sang ce qui entraîne un dépôt excessif de cholestérol dans les artères. Le cholestérol s’oxyde à cause de l’oxygène sanguin et une inflammation apparaît.
Pour contrer cette accumulation de cholestérol dans les artères, des cellules “éboueuses” récupèrent le cholestérol pour le dégrader. Mais dans le cas d’un excès de cholestérol, ces cellules éboueuses se gorgent de cholestérol et s’associent à d’autres éléments circulants ce qui bouchent les artères. Apparaît alors le phénomène d’athérosclérose ou plaque d’athérome.
C’est un phénomène aux conséquences graves, qui s’ensuit par la formation de caillots sanguins ce qui participent encore plus à l’obstruction artérielle, entraînant une absence d’oxygène dans le sang !
Limiter le LDL cholestérol et favoriser le HDL cholestérol sont des facteurs préventifs dans l’athérosclérose.
Rôles des lipides
Pour résumer, les lipides ont différents rôles :
- énergétique : c’est le 2ème substrat utilisé par l’organisme ;
- structural : ils représentent 50 % du poids sec de la membrane cellulaire ;
- isolant thermique : conserve la chaleur ;
- précurseurs hormonaux : hormones sexuelles notamment ;
- solvant et transporteur : pour molécules lipophiles, notamment les vitamines liposolubles (A, D, E et K).
Sans compter les rôles spécifiques de chaque acide gras et du cholestérol. Notamment au sein du système nerveux central, c’est l’organe le plus riche en lipides après le tissu adipeux, ils y jouent un rôle essentiel.
De par leurs rôles essentiels au sein de l’organisme, les lipides ne sont plus à diaboliser !
Il s’agit de regarder la qualité, en plus de la quantité, des lipides au sein de l’alimentation.
On privilégiera donc la consommation d’acides gras essentiels tels que les oméga 3 (poissons gras, huile de colza, noix et lin) et oméga 6 (noix et graines, viandes, œufs, huiles végétales).
Sans oublier les acides gras saturés (viande, beurre, crème, oeuf, huiles…), mono-insaturés (avocat, olive) et le cholestérol (viandes grasses, beurre, margarine, huile de palme) !
[Crédit photo de couverture : Sherise VD depuis Unsplash]
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