Cholesterol is needed by the human body but excess of it is clearly harmful.
First, a little theory. Than it is bad, that cholesterol? The truth is, he’s not that bad. And even useful for our body. However, this is only the case if it is little.
Otherwise, the excess circulating in the blood and deposited on the inner walls of arteries, forming so-called plaques.
Over time, the lumen of the artery due to narrowing them, disturbed blood flow. The result of all this – a heart attack or stroke.
And now two news. As usual, one good, the other bad. Let’s start with the latter.
Many people mistakenly think that the cholesterol we get from food. This is not so. Well, not exactly: only 20-25% come from food. The remaining 75-80% of the cholesterol produced by our body, mainly the liver.
From which, it would seem that the conclusion – if my body produces a lot of cholesterol, the food here is nothing to do, I’m gonna go eat another cake.
However, here’s the news second. It is that reason for the increase in cholesterol is not only its production by the liver, but the slow excretion from the body. What contributes to excess consumption of food rich in saturated fatty acids. I mean, all these sausages, margarine and butter, and other harmful fatty foods.
So, stocks of cholesterol can be controlled with exercise and a healthy diet. And if you follow the 8 following rules.
LEARN ABOUT CHOLESTEROL THE GOOD AND THE BAD
To abandon the cholesterol will be completely wrong, and it is impossible – our body needs it. But cholesterol cholesterol strife: he is “good” (referred to as HDL) and “bad” (LDL). The first food is not supplied, but produced by the body, and serves to combat harmful “fellow”: takes from cells and artery walls and disposes of “bad” cholesterol.
Which, in turn, and tries to form the very harmful atherosclerotic plaque. This cholesterol enters the body with food that contains lots of harmful saturated fats, mainly food of animal origin (butter, meat, milk, fatty cheeses).
IN THE FIGHT AGAINST CHOLESTEROL USE… HANDS
In a fit of hunger or while enjoying a delicious meal very easy to eat too much, especially if you eat out and the portions are huge. This leads to weight gain and high cholesterol. How to comply with the norm? And how much this normally is?
It’s simple: your guide should be food, for example, a portion of meat or fish that fits in the palm of your hand one.
One serving of fresh fruit – the size of a fist.
Snack of nuts or a serving of cooked vegetables, rice or pasta should also be placed in the Cup of your palm – and not an ounce more!
EAT DELICIOUS AND NUTRITIOUS
It is clear that it sounds broad, but really it’s simple. Try to eat five to seven times a day. And every day you need to consume vegetables or some fruit. They contain antioxidants and fiber work to lower LDL levels. As a bonus you will get the opportunity to keep your weight under control.
CHOOSE UNSATURATED FATS…
As mentioned above, without the fat quite human would not last long. But you need to learn to distinguish saturated fats from unsaturated ones. Your choice should be the latter. These include, for example, olive and sunflower oil, avocados, poultry, fish, olives, etc.
While saturated fats (such are contained in the majority of the fatty meat, especially pork, dairy products, butter, palm oil, lard, etc.) a direct way to increase LDL cholesterol. In 2003, experts from the world Health Organization published a report which discussed the direct connection between the consumption of saturated fats with the risk of cardiovascular disease and recommended to limit their consumption of NIRS less than 7-10 % of daily calories.
In General, don’t be afraid to eat fats, but make sure that they were unsaturated. And remember, they’re also quite high in calories so don’t overdo it.
…AND THE RIGHT CARBS
Here’s another truism: legumes, cereals and grains, such as brown rice, buckwheat, wheat is the carbohydrates correct. They are rich in fiber and do not cause a rise in blood sugar, leaving long feeling of satiety. Plus help reduce cholesterol levels.
White bread, potatoes, white rice, and pastries are rich in carbohydrates – but carbs are harmful. They increase the level of blood sugar. And with them you will soon feel hungry, leading to overeating and consequently, increase of cholesterol in the blood.
INCREASE CONSUMPTION OF OMEGA-3
And simply put, eat fish oil. This is the kind of fat that is vital to our body though, because that slows down the formation of plaques in the arteries. Omega you can buy in a pharmacy and can get it with food, such fish as salmon, tuna, trout and sardines.
Note: even the best fish while cooking, losing its valuable substances, so – just grill or bake!
START YOUR DAY WITH WHOLE GRAINS
A bowl of oatmeal is a smart choice. It fills the body with energy, that will save you from overeating during lunch. And most importantly, fiber cereals pose an impediment to the formation of LDL.
EAT A LOT OF NUTS
You need to eat? A handful of almonds, pistachios, walnuts or other nuts is not only delicious fun, but also useful. It is rich a high content of monounsaturated fat, which reduces the content in the body of “bad” cholesterol, but promotes the development of “good”. Studies show that people who eat about ounces of nuts a day are less likely to get heart disease.
Keep your head always at hand, so you lose the temptation to run to the diner and eat something chubby and vrednenkoe. Just avoid nuts in chocolate, salt and so on.
