What foods lower cholesterol?

The products we consume have a profound impact on our health. Balanced nutrition helps people maintain good health and fitness. However, lack of control over eating habits can lead to fat accumulation and increased cholesterol levels in the body.

How do I adjust my diet to lower my cholesterol?

Effect of nutrition on cholesterol levels
Cholesterol has an important role in the body, but the amount in blood should be normal. It is involved in digestion, sex hormone synthesis, and adrenal cortisol production. However, not all cholesterol is useful. It exists in two forms:

High-density lipoprotein (HDL), which is called a "good" cholesterol
Low-density lipoprotein (LDL), which is considered a bad cholesterol
High LDL levels can have negative effects. Norm of cholesterol in the blood:

For women: 1.92 to 4.51 mmol/L
For men: 2.02 to 4.79 mmol/L

If a blood test shows high cholesterol levels, it may indicate an unbalanced diet, which doctors consider a major cause of cholesterol growth.

About 80% of cholesterol is produced by the body, and the rest comes from food that contains animal fats. These are milk, meat, lard, eggs, butter and hard cheeses. Excess bad cholesterol may be deposited in the walls of arteries, forming atherosclerotic plaques. These plaques make blood vessels less elastic, decrease blood flow, and promote clot formation. A blood clot can be dangerous to tear because it can block any blood vessel and cause a heart attack or stroke.

Atherosclerosis caused by the accumulation of "bad" cholesterol is the beginning of many serious diseases. Therefore, it is important to monitor your diet and minimize the consumption of harmful foods while maintaining a healthy diet.

Foods to lower cholesterol levels

If the cholesterol level is very high, the doctor may prescribe a diet with a balanced menu along with drug therapy. Proper nutrition reduces the level of "bad" cholesterol, normalizes general health and serves as a prevention of diseases of the cardiovascular system.

The following foods reduce the level of bad cholesterol:

Citrus.
Oranges, tangerines, lemons, grapefruits contain a lot of pectin. And this substance quickly removes excess cholesterol - it does not even have time to enter the blood. Eat healthy fruits before or after the main meal.

Olive oil.
It is considered a dietary food - it contains only vegetable fats, not harmful to the body. If possible, replace sunflower oil with olive oil, as the latter is a veritable storehouse of vitamins and trace elements. Refill them with vegetable salads, add to sauces - the product is quickly digested, without increasing the cholesterol level.

Nuts.
Add to the diet walnuts, pine nuts, almonds, hazelnuts. It contains many minerals, vitamins and vegetable fats, which have a positive effect on the cardiovascular system. Add a handful of nuts to a fruit or vegetable salad, yogurt, porridge, soup - the benefits of the body are guaranteed. The product is especially good at quenching hunger - a great addition to any diet.

Green tea.
It is rich in tannin, which controls blood cholesterol levels. Replace the morning cup of harmful coffee with green tea - you yourself will be surprised by the tide of vigor it gives.

Sea fish.
Omega-3 acids in fish regulate cholesterol levels and reduce blood viscosity. Fish dishes should be on your table at least 2 times a week.

Garlic.
Be sure to include this product in your diet - it reduces the level of harmful fats in the cells, thereby clearing them. Many people are "deterred" by the sharp smell of garlic, but not necessarily eat it in whole slices - pre-grind a small amount of vegetable and add to the prepared dishes. It is better to use fresh product, rather than dried seasoning - there will be more benefits.

The right diet to reduce cholesterol does not mean that you should eat only the designated products - there should be a measure in all!0

Rules of medical nutrition to reduce cholesterol

The main goal of a proper diet is to maintain a balance between "bad" and "good" cholesterol. A specific diet will be prescribed only by the attending physician - taking into account the results of the patient's tests and the general state of his health. But we can distinguish the main principles of therapeutic nutrition with high cholesterol levels:

Minimize consumption of foods with animal fats in the composition. This is especially true for meat (pork, duck, goose) - its daily portion should not exceed 100 g. Eggs will be "safe" for the body, if you eat them no more than 2-3 pcs per week. Replace the butter with vegetable oil.

Meat dishes and eggs should be consumed separately from products with a high content of starch (rice, potatoes).
Prefer low-fat dairy products (sour cream, milk, cottage cheese, yogurt).
Make a meal plan that you will follow - if possible, have breakfast, lunch and dinner at the same time.
Heat treatment of culinary dishes. It is better to cook steamed - this applies to both meat and vegetables.
Eat in small portions - 4-5 times a day. Dinner should be easy.
Follow comprehensive measures to effectively maintain cardiovascular health and reduce cholesterol.