Cholesterol is a fat molecule that functions in the bloodstream and is synthesized in the liver. When blood cholesterol is too high, the risk of cardiovascular disease such as heart attack and stroke increases. Of course, there is so-called «good cholesterol» - high-density lipoproteins that split low-density lipoproteins in the liver, blocking blood vessels and constricting arteries.
«Good cholesterol» is produced in the human body daily and is necessary for each cell, while «bad cholesterol» enters the body with food. So what foods is it worth focusing on to quickly lower your body cholesterol and feel better?
Let’s start with the terms. High density lipoproteins (HDL) are considered as «good cholesterol», as they carry cholesterol from the heart and arteries and remove it through the liver. Elevated high-density lipoprotein levels are considered a good sign, but elevated low-density lipoprotein (LDL) levels, called «bad cholesterol», are extremely dangerous due to the risk of cholesterol plaque formation. Low density lipoproteins block blood flow and clog tissue, increasing the risk of cardiovascular disease.
Even when your cholesterol levels are just slightly elevated, your blood pressure increases. Remember that in addition to dietary regimen, hypothyroidism, obesity, anorexia nervosa, chronic kidney disease, active use of salt in food, high alcohol consumption, smoking and other factors such as old age and menopause can increase cholesterol. In the Western world, the diet of the average person usually contains too much cholesterol. So how to lower its level in the body?
Full-fat dairy products, fatty meat, as well as baking and sweet - all this increases cholesterol. This means reducing the consumption of such foods as butter and melted butter, cream and cheese; bacon, sausage, salami, lard and other fatty meat products; cakes, cookies, cakes and cakes, chocolate and ice cream. Also, it is worth limiting the use of coconut and palm oil. If you cannot imagine life without these products, add them to your table occasionally and only in small portions. Instead, you should eat healthier fats - monounsaturated and polyunsaturated.
Notice the greasy fish - such as salmon, mackerel or trout. Eat lean meat such as chicken or turkey. Increase vegetables in your daily diet and eat fresh fruits. As a side dish, choose lentils, beans and chickpeas and use nuts and seeds in cooking.
Almonds, cashews, hazelnuts and walnuts could help you to reach the rich taste of the food (but it is better not to overeat them). Ripe avocados will perfectly accentuate the taste of all listed products. Use olive, sesame and rapeseed oil instead of palm and coconut oil. You can also keep in the kitchen sunflower, soy, corn oil and spreads. From the seeds are recommended flax, pumpkin and sesame seeds, which can be added to salads and porridge. Choose non-fat milk and yogurt. And if you need sauce, the best thing to do is to stop for tomato, no additives.
Eat more fiber
Fiber is an undigestible complex carbohydrate that is found in many fruits and vegetables, whole grains and pulses, nuts and seeds. It expands the intestine and stimulates the passage of food through it. High fiber content in food helps to reduce cholesterol absorption into the bloodstream and improve glucose metabolism. In order to achieve sufficient concentration in the daily diet, it is recommended to include five portions of fruit and vegetables a day.
Nutritionists give a hint: white food is better to avoid. This includes not only white bread, but also white rice, pasta and some cereal. Replace them with whole-grain bread and spaghetti, black and red rice. Do not forget about quinoa, buckwheat and other products undergoing minimal processing.