Contents
Elevated blood cholesterol is one of the biggest risk factors for developing cardiovascular disease.
Cholesterol itself is not dangerous for the body and even necessary for a number of vital processes. However, excess amount of this substance is able to condense on the walls of blood vessels and clogging them.
Therefore, for the prevention of cardiovascular disease experts recommend not to get involved with foods rich in cholesterol.
How much
The human body needs about 1000mg of cholesterol per daily.
A large part of it – about 80 percent – is produced by the body. The rest of the cholesterol a person gets from animal products: meat and dairy products.
Plant foods: vegetables, fruit or grain products — do not contain cholesterol at all.
Healthy living experts recommend consuming no more than 300 mg of cholesterol a day.
Foods high in cholesterol
1. Most cholesterol is found in fatty meat – beef and pork. Avoid buying fatty brisket, neck, pork chops, ribs and other cuts of the carcass, which contains large amounts of fat.
Remember that a large amount of hidden fat contains even pork tenderloin. A good alternative to this product can be lean chicken and Turkey.
2. Avoid offal such as liver, lung and brain. In one portion (about 200 g) can contain a large part of the daily requirement of cholesterol.
3. Increased content of saturated fat and cholesterol in processed meat: ham, sausage, sausage, meat and canned meats.
Even boiled sausage without fat inclusions contain hidden fats. In addition, these products have too much salt.
4. A lot of cholesterol may be hidden in fatty poultry – goose, or duck. Refrain from frying these foods with fat, cut away excess fat and choose the dark meat from the breast or legs of birds, removing them from the skin.
5. Eggs are often accused of excessive cholesterol. However, compared with fatty meat, there is not so much of this substance in eggs.
However, specialists recommend to limit consumption to one egg per day, or prepare meals using only egg whites. Complete abandon of the eggs consumption is not recommended: they contain a lot of nutrients.
6. Major suppliers of cholesterol – butter, cheese, sour cream and fatty yogurt, which usually contains a large amount of added sugar.
Nutritionists recommend to consume skim or low-fat milk and other dairy products containing not more than two and a half percent of fat.
7. The lion’s share of the cholesterol in the human body gets along with the semi-finished products, industrial pastries, desserts and fast food. These products contain TRANS fats, and large amounts of saturated fats.
How to give up foods rich in cholesterol?
1. Remove from the kitchen all of foods containing saturated fats: Margarines, semi-finished products, sausages and canned goods, snacks and biscuits. If these products are not at home, you can’t eat them.
2. At the grocery store remember the”perimeter rule”. Usually fresh fruits, vegetables, lean meats and low-fat dairy products are along the walls, and processed foods, canned and semi-finished products are in the inner aisles of the store. You should literally “walk near the wall”.
3. Every time buy two fresh vegetable or fruit that you have not tried or have not purchased for a long time. Apples, berries, bananas, carrots, broccoli is an important source of fiber, which lowers cholesterol in the blood.
4. Carefully read the product composition. High in fat and calories suggests that in the packaging of food that may contain too much cholesterol.
5. Make friends with unsaturated fats. They are not only rich in vitamins and omega-3, but lower in cholesterol. These fats are in nuts, sea fish, olive oil and sunflower seeds.
6. In the diet should be included products made from whole grains. Fiber that they contain helps to bind cholesterol that prevents it from entering the blood.
7. Don’t give it up. Learn to choose the right foods. Suitable low-fat chicken, Turkey and lean beef. You can also eat sea fish, which contains unsaturated fats.
8. Make fruits and vegetables an important part of your diet. They are very low in fat, they are low in calories and contain large amounts of vitamins.
The most important
To avoid excess cholesterol in the diet, choose lean meat, plant foods and refrain from processed meat.
More about foods high in cholesterol watch in the vide below:
