What foods should you avoid if you have high cholesterol?
Cholesterol is a building material for cells. Especially high cholesterol is in red blood cells. It is also found in significant quantities in the cells of the liver and brain. In addition, cholesterol plays an important role in digestion, participating in the formation of bile acids. Cholesterol affects the synthesis of vitamin D in the skin and helps to maintain a high level of immunity. It plays an important role in the process of metabolism of fat-soluble vitamins (A, D, E and K). It is necessary because it provides the vital functions of organs and systems.
For each type of cholesterol in the body a norm is established, and the excess of it is dangerous. Also total cholesterol is to be taken into account, the rate of which is different for people of different age and gender.
Cholesterol enters the human body in two ways: through food (20% of it) and from the liver (80%). The recommended dose of dietary cholesterol intake is 300 mg per day.
Nutrition comes first among the ways to lower cholesterol. Despite the facts that with food people get only about 20% of this compound, the way to reduce the level of cholesterol with the help of a diet can be quite effective.
First of all, it is necessary to reduce the consumption of animal fats and trans fat. To do this, a person should replace meat dishes with fish, and animal fats with vegetable. The main sources of trans fat in our body are bakery products, snacks, margarine, as well as processed products: French-fries and other fried foods that are cooked in fast food places and restaurants.
Some dairy products should also be excluded from the diet — it is butter, fat sour cream and cream. Store mayonnaise should be excluded, but can be replaced with a small amount of homemade mayonnaise based on olive oil.
The basis of the diet should be vegetables and fruits (eat more of them than in regular life — at least 450 g per day) and food, which contains Omega-3 fatty acids — in large quantities they are found in saltwarerfish (salmon, herring, tuna, mackerel, capelin) and some river (wild carp).
The patient also needs to abandon all the fast food (fatty food), because it contains high levels of saturated fat and trans fat. Moreover, it is needed to limit an intake of salt and sugar products.
The patient needs also to use such methods of preparation, which allow you to save the greatest amount of vitamins and beneficial microelements in food (steaming, boiling, baking or stewing).
The person with high cholesterol should better use vegetable oils instead of oils of animal origin (add it to cereal or fry food on it). But in small quantities, because hardly soluble fats appear in the process of frying, even if it is carried out in vegetable oil. That is why the shortage of oil during cooking must be replaced with water.
Adding to the daily menu porridge from raw cereals and fiber to the diet will help to reduce the level of cholesterol.
If it is not possible to exclude any foods rich in cholesterol, they should be combined with vegetable food. Fiber, which it contains, prevents the absorption of fat during digestion. Fruits, vegetables and berries are not only a source of fiber. They also supply the body with vitamins, which previously came along with fatty foods. An exception is vitamin D – it is not in plant foods, but its intake can be achieved with the help of fish.
The diet should include not only foods that do not contain bad cholesterol, but also those foods that contribute to its soonest removal. Those foods are: beet and beet juice, grapes, pumpkin and eggplants. Flavonoids, which are contained in those fruits, are natural cholesterol antagonists, which help to remove cholesterol from the body.