The human body itself produces cholesterol, which it needs for normal functioning. The problem is that very often in the blood there is an excess of cholesterol, which provokes the development of atherosclerosis, stroke and cardiovascular diseases. Excessively consuming fatty foods, we provoke the appearance of excess cholesterol in our vessels. In the flow of blood, cholesterol binds to protein molecules, thus forming various types of lipoproteins. These biological compounds are classified by the content of high density and low density proteins in them. High-density lipoproteins contain more protein ("good" cholesterol). They are dense, compact microparticles that carry excess cholesterol to the liver. In the liver, excess cholesterol is modified and bile is expelled in the form of bile. Lipoproteins of low density contain less protein, they are larger and less dense particles. Most often try to stay in the body, depositing on the walls of the arteries and creating obstacles for normal blood flow. As a result, blood clots are formed, contributing to the risk of coronary artery disease. Low-density lipoprotein is called "bad" cholesterol. So how to eat properly when you have high cholesterol?
The proportions of the content of high and low density lipoproteins in the human body are different and depend both on genetic characteristics, on concomitant diseases, and on the way of life of a person. The more high-density lipoproteins, the lower the risk of health problems. The formation of low-density lipoproteins is facilitated by such factors: heredity, overweight, smoking, diabetes, stress.
Significantly improve blood counts and fight "bad cholesterol" will help to maintain a diet. Its principle is simple: avoid eating cholesterol and saturated fats.
It is recommended to minimize the consumption of animal fats, make sure that your daily portion of meat does not exceed 100 grams. Meat is preferable to lean - poultry or lean beef, skin from the bird must be removed. Forget about the existence of sausages and smoked foods - eat natural meat.
Mayonnaise, fatty sour cream and butter to use in the minimum amount. Butter - not more than 10 grams per day. Dairy products are only low-fat.
Legumes - you can do anything. Cereals are in the form of cereals and soups. Rice is preferably brown. Sprouted wheat is useful.
Avoid fried foods, preference given to cooked or stewed. It is interesting that, according to the latest studies, the consumption of chicken eggs in food does not affect the cholesterol values in the blood.
Specialists in the field of dietetics for high cholesterol recommend a diet with a high fiber content, so that the percentage of calories per fat is no more than 20-30% of the daily norm. Fiber absorbs cholesterol and prevents its absorption in the gastrointestinal tract.
Refrain from eating chocolate and sweets, cakes, jam, ice cream and cakes.
It shows the consumption of vegetables, fruits, cereals in which there is no cholesterol and a large amount of fiber. When choosing foods, choose fiber-containing water soluble: apples, grapefruits, carrots, legumes, cabbage and oatmeal.
Raw onions and garlic significantly reduce the level of cholesterol, so it is worth including them in the daily diet. Grapes that contain flavonoids in the skin can help to significantly reduce cholesterol. Beet and beet juice, avocado fruits are also useful.
Avoid frying and fried foods. For cooking, substitute saturated fats that remain solid even at room temperature, with liquid monounsaturated fats, for example sunflower, rapeseed or olive oil. Vegetable oils have one big advantage - due to the phytosterols entering into their composition, they interfere with the absorption of cholesterol in the gastrointestinal tract. It has been reported that the use of moderate amounts of monounsaturated fats in foods such as seeds and nuts can reduce the level of "bad" cholesterol. Linseed oil and addition of salted freshly ground flax seeds are also shown. It is recommended to fill salads with olive oil with the addition of lemon juice.
With a preventive goal to prevent cardiovascular disease, dieticians recommend using fatty fish. It contains omega-3 polyunsaturated fatty acids, which reduce the level of "bad" cholesterol and normalize fat metabolism. Fish days should be 3-4 times a week. It is remarkable that the Eskimos, in the diet of which the fish prevails, do not suffer from atherosclerosis at all. You can also use fish oil. It is recommended to be eaten in small portions every 3-4 hours.
Important role in reducing the level of cholesterol is played by vitamins, microelements and minerals. Particularly distinguished in this direction are vitamins A, E, C, B vitamins, L-carnitine, selenium, chromium, pantetine, zinc and calcium.
It is desirable to supplement healthy nutrition with herbal treatment. For prevention and complex treatment are applied: dog rose, hawthorn, corn stigmas, horsetail, mint, motherwort, buckthorn. Now you know how to eat properly with increased cholesterol and will eat only useful foods.
Give yourself regular physical activity on the muscles, at least 40 minutes a day.
Avoid stressful situations and say goodbye to smoking. Minimize coffee consumption. Regularly monitor the level of cholesterol in the blood, do an in-depth analysis of blood lipids. This will help you adjust your diet and lifestyle.
Be healthy!