Say Goodbye Cholesterol With This 8 Foods That Lower Cholesterol
Cholesterol-lowering diet: tasty and good for the heart
People with high cholesterol are not alone, just not everyone has a blood test that can change attitudes towards health and nutrition. Not all cholesterol is bad. The body produces it on its own to perform important functions: construction of membranes for cells, synthesis of hormones. However, in excess, the viscous substance clogs the arteries.
Where does cholesterol come from?
Cholesterol circulates in the blood in lipoprotein molecules:
- low density lipoproteins (LDL) are deposited on the walls of blood vessels;
- High-density lipoproteins (HDL) transport molecules of bad cholesterol to the liver for excretion through feces or processing for the needs of the body.
Accordingly, an excess of LDL or a deficiency of HDL leads to the deposition of cholesterol in the arteries. The need for cholesterol production is determined genetically, and the rest comes from the food eaten.
Therefore, the cholesterol-lowering diet, the menu of which is aimed at reducing lipoproteins, includes the following principles:
- Reduce saturated fat to 7% of total calories. Eating about 2000 kcal per day, you need to eat less than 15 g of saturated fat: fat milk, sour cream, beef, pork, chocolate;
- Track the amount of trans fats - artificial molecules that are formed by mixing water and vegetable oil. The allowable amount is less than 1% per day. Trans fats are found in any cookies, sweets, margarines, semi-finished products, sauces, chips;
- Reduce your cholesterol intake to 200-300 mg per day to lower your risk of heart disease. It is found in the liver and other offal, egg yolks, cream, sour cream, fat milk;
- Find a healthy alternative to saturated fat. Polyunsaturated fatty acids are found in corn and sunflower oil. The omega-3 fatty acids in mackerel, trout and herring. Monounsaturated fatty acids in olive, sunflower and rapeseed oils. The average amount of fat should be less than 35% of the calorie intake per day;
- Eat more fiber - about 5-10 grams per day - to help flush out LDL cholesterol and reduce absorption into the bloodstream. Soluble fiber is found inoatmeal, beans, cabbage, apples, pears, barley and prunes;
- Replenish the menu with plant sterols - trace elements that help block fat absorption. These substances are found in many fruits and vegetables, whole grains, legumes, and vegetable oils.
What to eat with high cholesterol?
The standard diet for high cholesterol excludes fried, fatty, pork, lamb, broths, pastries, margarines.
A sample menu for a week, in which the cholesterol-lowering diet will be quite tasty and nutritious, looks like this:
- Breakfast: oatmeal (buckwheat, millet) in water with honey, baked apples and cinnamon. You can choose a glass of milk or low-fat cottage cheese, toast with honey;
- Lunch: rice with boiled chicken, salad of any vegetables with olive oil, a glass of kefir. Or make any vegetable soup and eat it with rye bread (you can in the form of croutons) and vegetable salad with a slice of low-fat cheese (mozzarella);
- Dinner: fish fillet baked in foil (pangasius, trout), vegetables of your choice, any one fruit. An alternative would be a baked turkey fillet with buckwheat and a light salad. Any other fish, seafood, beans or all the same oatmeal with baked apples.
The menu can be very diverse, but the methods of cooking are changing: stewing is replacing frying, about 60% of products should be consumed in their natural form.
Naked cereals and empty soups - this is how many people imagine a cholesterol-lowering diet, but recipes can surprise with tastes and variety. Below we will look at some interesting recipes.
Baked tomatoes with croutons and cheese
Fry croutons with crushed garlic in olive oil. Cut the olives into quarters. Grate the hard cheese finely. Take large tomatoes, cut in half and cut out the middle.
Mix the ingredients, sprinkle with basil and stuff the tomatoes with the filling. Place on a baking sheet in an oven preheated to 180 degrees, cook for 5-10 minutes until the cheese melts.
Ginger Carrot Soup
For cooking, you need a vegetable broth after boiling mushrooms, onions, carrots, celery, parsley and spices to taste with a spoonful of vegetable oil. In a skillet in olive oil, fry chopped carrots and onions until soft. Add finely chopped garlic clove and a slice of ginger. Fry, stirring occasionally, until aroma appears.
Add 150 ml of vegetable broth, season with salt, add toasted vegetables, cover and cook over low heat for 45 minutes. Stir the soup until puree in a blender, add another spoonful of oliwok oil. Serve with greens, green onions and finely chopped olives. Serve with the soup with whole grain or rye bread.
Pancakes with cheese
This light and nutritious dish answers the question of what to do with the leftover mashed potatoes. Combine mashed potatoes, finely chopped green onions and herbs and a raw egg in one bowl. In another bowl, combine two tablespoons of bread crumbs and grated cheese.
Form tortillas from the mixture, roll in breadcrumbs and place in a pan with preheated olive or linseed oil. Fry for 3-4 minutes until golden brown.
For people with heart, kidney, and liver diseases that develop due to excess weight and high cholesterol, the recommendation to exclude fast food, convenience foods, canned food and animal fats is standard.
But the cholesterol-lowering diet involves expanding the list of foods in favor of variety and healthiness:
- soy helps lower cholesterol levels as soy proteins aid in its absorption;
- nuts are rich in vegetable protein, fiber, healthy fats, vitamin E and plant sterols, and therefore lower LDL levels when consumed regularly;
- oatmeal and barley are loaded with beta-glucans, which are soluble fiber that prevent fat from being absorbed into the bloodstream;
- fruits and vegetables are sources of fiber, help control appetite and reduce the amount of fat in food;
- Olive, flaxseed and sunflower oils are essential for protecting arterial walls and reducing inflammation caused by high LDL cholesterol.
Power supply included
Regular physical activity or walking for at least 150 minutes a week will help lower triglycerides and bad cholesterol, increase good cholesterol, and lose weight if you diet. It is worth considering losing weight through fitness if the waist circumference exceeds 100 cm for men and 88 cm for women.
Monitor your diet, move more and walk in the fresh air, and then you will not be afraid of any cholesterol!