VERIFIED CONTENTAuthor: Joanna Anczura

The heart is a perfect pump. It pumps blood throughout the body, supplying tissues with nutrients and oxygen. The heart can beat continuously for a hundred years or more. Provided you follow a he althy diet. Your menu should include products that lower the level of bad cholesterol, responsible for the development of atherosclerosis.

One of the biggest enemies of heartsis an excess ofcholesterol . As long as his blood level is 200 mg / dL, there is nothing to worry about. However, if the cholesterol level exceeds this norm, it is worth changing your lifestyle quickly, and above alldiet .

Adequate nutrition ensures the right level of cholesterol, but if you eat a lot, fat and sweet, your body produces "bad" cholesterol (LDL). Good cholesterol - (HDL) - collects and stores dangerous excess fat in the liver. There they break down into bile acids. However, when the surpluses continue to rise and the body cannot cope with the excess fat consumed, plaque builds up and builds up in the walls of the blood vessels, obstructing blood flow. Therefore, the more LDL cholesterol there is, the greater the risk of coronary heart disease.

Fiber - lowers cholesterol

Foods rich in fiber include, first and foremost, whole grains, vegetables and fruits. They are filling and not fattening at the same time. Water-soluble fiber (present in groats, legumes, garlic, onions, asparagus, plantain) lowers cholesterol and binds fats in the digestive tract. The menu should include whole grain products: bread, groats, pasta surrounded by vegetables. The diet should provide about 35 g of fiber.

Protein - choose a vegetable one that lowers the level of bad cholesterol

Meat products, which are a good source of animal protein, unfortunately also provide saturated fatty acids that raise cholesterol. So let's replace some of the meat with soy, which is rich in vitamins and fiber. Research also shows that soy contains compounds that lower LDL cholesterol.

In the diet, 15% of calories should come from protein, which is a good source of meat, dairy and legumes.

Animal fats - reduce if you want to lowercholesterol

Animal fats, rich in saturated fatty acids, not only raise the level of LDL-cholesterol in the blood serum, but also increase its clotting. And while we should all limit our consumption of foods rich in animal fats, it becomes a necessity for people with elevated serum cholesterol levels (>200 mg / dl). So exclude lard, bacon, bacon, butter from your diet, remove the fat visible in meat and sausages and poultry skin, limit the consumption of fatty yellow and melted cheeses. Prepare food by cooking, stewing, baking in foil with as little fat as possible.

Contrary to animal fats, vegetable fats, containing mainly monounsaturated fatty acids (olive oil, rapeseed oil) and polyunsaturated fatty acids (sunflower oil, soybean oil) lower the level of cholesterol in the blood serum. Therefore, it is advisable to consume 1-3 teaspoons of raw oils per day, e.g. added to salads, or about 2 teaspoons of soft margarine.

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Author: Time S.A

Remember that a properly selected diet will lower the concentration of "bad" cholesterol and help in the fight against cardiovascular diseases. Take advantage of JeszCoLubisz - the innovative dietary system of the He alth Guide and enjoy an individually selected plan and constant care of a dietitian. Take care of your he alth and reduce the risk of atherosclerosis, heart attack or stroke.

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Vitamins - prevent the accumulation of bad cholesterol

The body does not produce vitamins, so they must be supplied with food. The best source of many vitamins are vegetables and fruits, therefore the daily dose is at least 700 g of vegetables and 200 g of fruit. Vegetables and fruits contain a lot of vitamin C, which helps to prevent the accumulation of bad cholesterol in the walls of the blood vessels.

It's good to know that vegetables, especially green vegetables, are a rich source of folate, which prevents the elevation of homocysteine, an amino acid that builds plaque. In order for vegetables and fruits not to lose valuable substances, they require special treatment. Peel them thinly, because there are the most vitamins and minerals underneath. After peeling, do not wet them. Prepare the salads just before serving.

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Diets