When your cholesterol levels are slightly above the normal range, the first thing you can do is change your diet. Often the results improve after just 3 months of using an anticholesterol diet. What to eat to lower cholesterol?

The anticholesterol dietis a powerful weapon when your cholesterol is too high. Find out what you can eat tolower cholesterol . Baguette toast with Rokpol for breakfast, vegetable lasagne with cream sauce for lunch plus a donut for dessert, fish salad for dinner, fruit juices to drink all day - at first glance it seems to be a suitable all-day menu. But not for a person with high cholesterol.

This set is a huge dose of cholesterol, although it does not contain meat or cold cuts. Take a closer look at the ingredients of this menu. Breakfast - only mistakes: a piece of wheat bread with butter instead of a whole grain with a light margarine. A slice of blue cheese (30 g) is 22-30 mg of cholesterol. Meatless lunch, with a lot of vegetables - it is commendable, if not for the cream sauce and a large amount of cheese - rich in cholesterol (70-80 mg in 100 g depending on the species). In addition, the donut contains butter, and it was fried in lard, hence 73 mg of cholesterol in one cake. Fish salad for dinner - by all means, provided that it is poured with vinaigrette (in good olive oil) and not mayonnaise. The juice is fine as long as it is not sweetened; sugar also affects the body's fat balance.

Anticholestrol diet - how to avoid the pitfalls?

It is not enough that you will not eat animal products - meat, especially pork, lamb, beef, butter, because they contain the most cholesterol. Besides, they are difficult to avoid unless you follow a strict vegan diet. You have to choose those products that contain as little as possible.

It is also worth paying attention to the method of preparing the dish. Instead of frying meat (only white, lean), it is better to bake it in aluminum foil or in the so-called in a baking sleeve without using a little fat or steam it (e.g. with vegetables).

Minimize sugar and products with added sugar (including any sweetened drinks). It has a negative effect on the level of triglycerides. Avoid processed foods: fast food, crisps,french fries. They are a source of saturated fatty acids and s alt, which we eat much too much anyway (the norm that should not be exceeded is a flat teaspoon a day).

Increased cholesterol - treatment by eating

When your cholesterol is slightly above normal (total over 190 mg%), the first thing you can do is change your diet. Often the results improve after just 3 months. Do not rest on your laurels then. Diet (its necessary complement is physical activity) is worth following your whole life. The recommendations are not complicated at all.

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Author: Time S.A

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What diet will lower cholesterol?

Keep animal products to a minimum. They contain saturated fatty acids that increase LDL cholesterol and triglycerides. Avoid egg yolks, butter, giblets (liver, kidneys, tongue, heart) - they are record holders for cholesterol content. Replace butter with soft, good quality margarine, lard with oil, e.g. rapeseed or olive oil.

Fish provide good protein of animal origin, but only those from the sea, deep-sea. Unfortunately, you should remove herring, salmon, mackerel, and tuna from your cholesterol-lowering diet. Oils (e.g. grape seed, sunflower), as well as nuts, grains and seeds (pumpkin, sunflower, sesame) are a great source of these acids. Sesame is a source of phytosterols - substances that inhibit the absorption of LDL cholesterol in the digestive tract. So it's better to eat dessert instead of a cookie, for example, on sesame seeds.

Replace animal protein with vegetable - most of it in legumes (beans, peas, lentils, chickpeas). They are also high in fiber. Convince yourself of soy and its products (e.g. tofu cheese), which in 40 percent consists of valuable protein and lowers the level of bad cholesterol.

Eat as many vegetables as possible - at least 400g a day, preferably in several servings. They provide fiber that is valuable in the fight against cholesterol. But be careful with fruit, many of them contain too much sugar. The exception is orange-colored fruit, especially grapefruit, which you should eat every day (at least one).

Whole grains also abound in fiber (as well as vitamins and trace elements):wholemeal bread, wholemeal noodles, uncleaned rice.

What is your daily caloric requirement?

What vitamins help lower cholesterol?

When cholesterol is oxidized, it has an atherosclerotic effect. This process, which is favored by free radicals, is counteracted by the antioxidants of vitamins C and E, carotenoids and flavonoids. By limiting oxidation processes, these substances have a positive effect on cholesterol levels. Scientists have proven that atherosclerotic plaque is most often deposited in people whose body has a low level of these compounds.

  • Vitamin C seals the walls of arteries, preventing adhesion of fats, and neutralizes free radicals. The best sources of it are parsley, cabbage, pepper, kiwi, black currants, citrus.
  • Carotenoids, including beta-carotene and lycopene, neutralize free radicals and inhibit lipid oxidation. Beta-carotene is found in large amounts in fruits and vegetables with yellow and orange colors (pumpkin, carrots, apricots) and greens (spinach, zucchini). Tomatoes and their preserves (ketchup, puree) abound in lycopene.
  • Vitamin E protects bad LDL cholesterol from oxidation, relaxes blood vessels, increases blood clotting, and thus reduces the ability of cholesterol to settle on the walls of arteries. Good sources of it are wheat germ, nuts, sunflower oil.
  • Flavonoids, or plant polyphenols, prevent the formation of free radicals and can remove them. Eating vegetables (broccoli, onion, garlic, peas, lettuce, beans, soybeans) and fruits (dark grapes, black currants, blueberries, chokeberry) containing them, as well as grains and drinking green tea will lower cholesterol.

By replacing some products with others, you will avoid a large dose of cholesterol

  • glass (200 ml) of milk 0.5% has 4 mg of cholesterol, 3.5 percent of milk. - 28 mg
  • tablespoon of cream 12 percent has 8 mg of cholesterol, cream 30 percent. - 25 mg
  • 100 g of lean white cheese has 2 mg of cholesterol, of white fatty cheese - 37 mg
  • sorbet ice cream has no cholesterol, cream ice cream - 34 mg / 100 g
  • egg white has no cholesterol at all, yolk - 180 mg
  • 100 g of skinless turkey breast has 49 mg of cholesterol, turkey thighs with skin - 81 mg
  • 100 g of skinless chicken breast has 58 mg of cholesterol, chicken leg with skin - 84 mg
  • 100 g of cottage ham has 57 mg of cholesterol, salami - 105 mg
  • 100 g turkey loin has 52 mg cholesterol, Sopot loin - 63 mg
  • soft margarine has no cholesterol, butter - 248 mg / 100 g
  • oil is gonecholesterol, lard - 95 mg / 100 g

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