Eliminate foods that increase blood cholesterol
Foods that increase cholesterol are primarily foods containing animal fats, or saturated fats. For example, such meats as pork or lamb, ham. And also margarine, butter, sprats. Fatty meats should be preferred to chicken or turkey.
Foods high in cholesterol are also by-products such as liver, kidney, lung, tongue, and brain. Fish products include fish caviar, squid and octopus. Such foods may be present in the daily diet, but it is recommended to limit their consumption to a minimum.
You should pay attention to some dairy products that increase cholesterol. Limit and significantly reduce the consumption of fatty cottage cheese and sour cream. Cheese should contain no more than 30% fat. Eggs are allowed to be included in the diet, but no more than 2 boiled eggs per week. But if you separate the yolk, then the whites can be freely eaten in unlimited quantities.
The cholesterol-lowering diet is not limited to just a well-designed menu. You should adhere to certain recommendations for high blood cholesterol. Vegetable salads should be seasoned with olive oil, lemon juice, any spices to taste. While strictly limit the use of fatty sauces, mayonnaise and ketchup.
Olive oil is high in monounsaturated fat and is considered healthy. Also, healthy fats are also found in large quantities in fish products. They help break down cholesterol in the blood, thereby lowering cholesterol levels.
When cooking, you should refuse to fried, and cook by boiling, stewing, steaming or grilling. Just before cooking, trim off all excess fat from the meat, remove the skin from the chicken meat. During the cholesterol-lowering diet, eat 5 times a day, approximately every 3-4 hours. Overweight people need to reduce their salt intake to 3-5 grams per day.
Cigarettes and alcohol are prohibited while on a cholesterol-lowering diet. You should also give up all kinds of sweets. They are also cholesterol-raising foods. After all, high blood sugar levels increase cholesterol.
The most dangerous is the “hidden” sugar, the content of which many may not even know. This can be soda, ice cream, or sweet bottled tea. American scientists have established a link between natural coffee and high cholesterol levels. Coffee lovers are advised to switch to instant coffee and limit themselves to two cups a day.