Too much cholesterol is very bad for your health. You can lower it without medication, but the basis here is self-discipline, diet and exercise. If these methods do not help, only then we have no choice but to reach for drugs. How to keep cholesterol in check?
The most important issue is to limit the products that increase it, as well as provide the body with those that increase this “good” cholesterol. Thanks to this procedure, you can reduce the excess of the “bad” fraction by at least 15%. The best way is to go to a dietician who will determine a properly, individually arranged menu.
Animal fats and eggs. What to avoid
You cannot and do not need to completely eliminate cholesterol from the menu. Despite this, one dose of it should not exceed 300mg in food. Cholesterol is absorbed by the body as much as 40-50% with food. Product blacklist:
- Eggs – the yolk is a cholesterol bomb that covers the daily needs of the body. Healthy people who want to keep their cholesterol levels in check can eat no more than 3-4 eggs a week. Those that have too much of it should eat no more than 1-2 eggs a week.
- Any offal – a healthy person can eat them once a month, with elevated cholesterol – not at all, they should be abandoned.
- Animal fats – they are the most responsible for too much of the “bad” fraction in the blood. So you need to avoid fatty meat, sausages in favor of poultry products without skin, exclude lard, cream, full-fat milk and its products, butter.
What to eat. Ways to lower cholesterol
Animal fats, such as butter, should be replaced with oils and soft margarines, but their amount should not exceed two tablespoons a day. Sea fish, which contain omega-3 (lowering the level of bad cholesterol and increasing the level of the good fraction), are also very important in the diet.
In addition, eat a lot of vegetables, fruits, coarse groats, whole grains. The fiber contained in them will hinder the assimilation of cholesterol in the digestive system, and antioxidants prevent its oxidation. At every opportunity, reach for artichokes, which inhibit its synthesis in the liver and increase the production of bile. Other good foods to eat include:
- Bran,
- Linseed,
- Garlic,
- Green tea,
- fermented soy products,
- A small amount of alcohol – 30g of pure alcohol per day for men, half this amount for women. However, it is better to reach for drinks only occasionally.