What foods will help lower cholesterol

Many factors affect the development of a person’s heart attack or stroke, and first of all it is the level of pressure, cholesterol level, body weight, physical activity, smoking, diabetes. And we ourselves can influence each of these factors. The main way to hit several at once is with a balanced diet. And the principles here are pretty simple:

– eat as many vegetables and fruits as possible,

– reduce the consumption of animal fats,

– maintain a caloric balance (that is, do not receive excess calories that lead to obesity),

– combine a healthy diet with a healthy lifestyle, that is, do not smoke and be physically active,

– in special cases with aggravating factors, it is imperative to contact a cardiologist for medication support, because now we already have a three-component drug that simultaneously lowers both blood pressure and cholesterol levels.

Cholesterol is fat mainly formed in the liver and also in the diet. It is important for humans because it performs many functions (it participates in the synthesis of steroid hormones, in the regulation of cell permeability, serves as the basis for the formation of D vitamins, etc.). It is insoluble. In order for cholesterol to be transported through the blood to different places in our body, it combines with proteins into complexes – lipoproteins.

Lipoproteins are of two types – low density (primarily composed of saturated fats, which we get from animal fats) and high density (composed of polyunsaturated fatty acids, which we obtain from vegetable fats). And they have different functions. The first, low density, carry fats to the “depot”, that is, inside the vessels (to store fats). The second – take fats from the “depot” and carry them around the body as a building material. And that is why high-density lipoproteins are considered “good” cholesterol, and low-density lipoproteins are considered “bad.” And that is why it is necessary to reduce the level of “bad” cholesterol.

First of all, by balancing food and leading an active lifestyle (try at least walking more, not using the elevator, walking up the escalator with your feet). As for nutrition, there are no strict connections that would say: in order to lower cholesterol, you need to eat this and that. But there are foods from which it definitely does not increase – those that do not contain animal fats. Therefore, the more you eat “good” foods, the lower your level of “bad” cholesterol, and, accordingly, the lower your risk of cardiovascular disease.

Let’s go over some food items.

Eggs. You cannot exclude them, but you need to limit the use (up to several pieces per week), especially the yolk (this is a rich source of animal fat and cholesterol itself). Including limiting egg-containing foods, because the most dangerous foods with animal fats are not cheese and butter, but baked goods.

Cheese. The 50% fat cheese we eat most often is exactly the kind of animal fat that needs to be limited. What about the French? They have a completely different cheese and not so much. And an important point: no one says that you can not eat cheese. It is possible, but depending on how much and which one. There are tons of low-fat cheeses out there, and that’s another story altogether.

Red meat. Its use should be limited, but not removed from the diet at all – just arrange meatless days. You can replace it with fish, chicken, lean poultry. At the same time, by-products, sausages, sausages are not meat, this is the very cooked meat, which is very harmful.

Vegetables. Eat to your health! Cardiologists recommend eating 5-6 servings of vegetable or fruit per day. One serving is one medium fruit / vegetable or several small ones. Therefore, instead of cookies, it is better to have an apple or carrot snack. And teach your children to eat vegetables and fruits – make beautiful cuts so that they can eat with pleasure.

Vegetable juices. This is fine, but don’t add sugar at all. In addition, when you consume juice rather than fresh vegetables, you are depleting yourself in fiber from vegetables. Grilling beets for a healthy recipe.

Shrimp. Better to avoid. This is one of the most cholesterol foods. They are forbidden to eat for those who have already suffered heart attacks and strokes.

A fish. Red fish and white fish (haddock, cod) are considered useful. The fat in fish is technically animal, but it is rich in acids that make up “good” cholesterol.

Low fat dairy products. Unfortunately, they prevent protein from being absorbed because it needs a small amount of fat to be absorbed. Therefore, it is better to eat dairy products with 2-5% fat content.

Salt. We reduce its amount. At the same time, we take into account that salt is not only a white powder, but also various sauces, canned vegetables, etc. There is a lot of hidden salt. For a healthy person, the amount of salt per day should be limited to 2,5 g.

And understand the main thing: healthy, proper nutrition is not a punishment, it is not a diet that we can start and finish whenever we want. It’s just a different treat because it includes a lot of delicious fruits and vegetables, delicious fish, chicken, delicious drinks. Of course, in our life there are holidays that have already become traditional outings to barbecues – there is nothing wrong with that. Just arrange a fasting day tomorrow.