At least twice a week a portion of sea fish for lunch, and vegetables sprinkled with aromatic olive oil for dinner … Mediterranean cuisine is a delight for the palate and a boon for the heart.
Too muchcholesterolwebloodinevitably leads to cardiovascular disease. The Mediterranean diet , which has been promoted in recent years, has played an important role in their prevention and treatment. Thanks to the right menu, you can keep cholesterol normal for many people, and when we have too much of it - reduce it by at least 15 percent. (then the diet is an important supplement to pharmacological treatment).
Diet for the heart - less meat
The basis of a kitchen that protects the cardiovascular system is to reduce the amount of animal fats and increase vegetable fat. The former raise the concentration of bad LDL cholesterol and lead to atherosclerosis, while the latter lower the overall level of cholesterol and raise the level of good HDL. The diets recommended by cardiologists contain little meat and cold cuts, because even the leanest species contain a lot of fat. Red meat is replaced with lean poultry (skinless chicken or turkey breasts, boiled, baked, stewed without fat), which are eaten only 2-3 times a week.
Diet for the heart - fish over the top
Sea fish fat is a source of omega-3 fatty acids, which lower LDL levels and raise HDL, regulate triglycerides, have an antithrombotic effect, slowing down the development of atherosclerosis. They prevent arrhythmias, blood clots and embolisms, and inhibit inflammatory processes in the arteries. Eating more than one fish meal per week reduces by up to 20-30%. risk of dying from heart disease (compared to people who don't eat fish or eat fish once a month). In order to meet the body's need for omega-3, fish should be on the table at least twice a week.
Diet for the heart - oils and grains
Animal fats (lard, lard, bacon, butter) that are added to dishes should be replaced with vegetable fats that are good for the heart, i.e. olive oil, oils and soft margarine without trans acids. For people with elevated cholesterol, there are margarines enriched with plant sterols. Skim milk, cheese, yoghurt are recommended. The more unsaturated fatty acids and the less saturated fatty acids in the oil, the better. In the first place in this respectthere is olive oil and rape oil, which we underestimate, from improved rape varieties. Oils are rich in omega-9 acid, which reduces the concentration of total cholesterol and LDL (most of it is in olive oil, rapeseed oil, soybean oil). They have a lot of omega-6, which also has the ability to lower cholesterol, and not much omega-3. Recommended canola oil has more omega-3s than olive oil. Fats are caloric, so you shouldn't overdo eating oils. 2 tablespoons of raw olive oil, rapeseed or linseed oil is recommended daily (for salads, dipping bread). Wholemeal products, vegetables and fruits provide plenty of fiber, which binds the cholesterol-rich bile acids, making it difficult to absorb. Vegetables and fruits are also a source of antioxidants that prevent cholesterol from oxidizing to the LDL fraction. That is why it is worth enriching each meal with a salad. Fast food, highly processed foods and sweets should be avoided. People with high cholesterol can eat up to 2 eggs a week.
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