Low Cholesterol Diet
Low cholesterol diet
The fear to cholesterol as the reason of heart illness becomes panic in developed countries in recent decades. But the question is about plenty of cholesterol in blood. This fatty substance in itself, circulated in our blood, is necessary in normal quantity as important “building material” for cell shells of our organism. But in high concentration the cholesterol starts to act very aggressive: attacks the cells covering inside surface of blood vessel, gets into them and furthers to atherosclerotic plaques formation. The development of atherosclerotic plaques causes first of all excess consumption of saturated fat acids, cholesterol and calories.
Large contamination of cholesterol in blood is one of the reasons for adiposity. Drastic body weight jump increases heart burden because adipose tissue needs additional oxygen and nutrients. Moreover, fat contamination in heart is speedy rising and this causes heart dysfunction. To adiposity development further: fast food (you should eat not less than 30 minutes!), too fat and too sweet meal, meal during watching TV, reading, playing etc., putting too much salt to the meal, overeating (you have to finish eating filling little hungry), drinking alcohol, insufficient eating of fruits and vegetables, lack of vitamins, slow-moving way of living.
To decrease the cholesterol contamination in blood, it’s necessary to decrease the used fat content and change their structure. Saturated fats, contained first of all in lard, butter, coconut and palm-oil, increase cholesterol content while polyunsaturated (in sunflower, corn, soybean oil, walnuts, fish products) further to its reduction.
High cholesterol quantity is in yolks (no cholesterol in white-eggs), sour crиme, cheese, liver, kidneys, brains, fish caviar, pork, ice crиme, sausages, smoked meat, chicken skin, cakes, pastries, hard margarine, Medium cholesterol quantity – in mutton, beef, Crustaceans, bird meat without skin, soft margarine. Low cholesterol quantity – in vegetables, fruits, cereals, bread.
LOW CHOLESTEROL DIET RECIPE
- Meat products. It’s better to use beef, veal, and mutton. For meal preparations choose lean meat pieces (lion, upper arm, and leg, lumber part, undercut) and cut off all fat. Eat less prepared meat (sausages, bacon, salami, smocked meat) as they are usually cooked using saturated fats. It’s better to replace beef and pork with bird meat without skin and fat. Eat eggs no more than 4 per week.
- Milk products. From milk products it’s recommended to drink fatless milk (1-2%) and avoid to eat cheese, cottage cheese, and butter – all of them contain lots of cholesterol.
- Bakery. Bread and macaroni are rich for carbohydrates and serve as good calorie source having minimal quantity of fats. But it’s better to eat more bread of coarse grinding containing bran. Eating cakes which are usually cooked on the base of butter, milk, sour crиme, eggs should be decreased. Cereals are very useful for the diet meal, but better to cook them on fatless milk or water. Dozens of researches proved that porridge plays big role in fight against cholesterol in organism. It contains the substance acting like sponge in organism, absorbing bile cholesterol acids and deducing them from organism. Next, liver relieved blood from cholesterol so the cholesterol level falls and arteries becomes cleaner. And what is much better, a researcher from Boston University found out that porridge contains special antioxidants. They protect from “bad” cholesterol oxidation and artery blocking.
- Drinks. Recent medical researches showed that full coffee refusal leads to reduction of cholesterol content in blood for 17%. But if you cannot refuse to drink coffee, better drink instant: it’s proved that regular use of boiled coffee leads to cholesterol increase because fats are extracted from coffee beans while boiling. As for tea, according to recently published scientific data, its use is favorable to cardiovascular system and cholesterol decreasing (especially herbal teas). Also it is proved that wine in small doses (1 glass of vine per day for women and 2 glasses – for men) normalizes cholesterol level and fewer plaques are appeared in arteries.
- Salt. It’s necessary to salt meal a little while cooking it, to eat less salty products (salted nuts, pickles, relishes, canned meat, and cheese), try not to salt meal during eating or salt it quite a little, eat more fresh or fresh-frozen vegetables instead of canned ones.
- Sugar. Eat more fresh fruits for dessert, decrease sugar quantity while backing and dessert making, drink natural juices instead of fizzy and sweetened drinks.
- Fat. Use as less fat as possible. As main protein source, use lean meat, fish, birds, dry beans and peas. Cut off fat from meat, bake meat instead of frying, eat less butter, lard, crиme, dressings from fat meat juices. If you have possibility – replace all of this with vegetable oils. Try to use olive oil, it contains monounsaturated fat. Replace saturated fats for monounsaturated – they decrease quantity of cholesterol in blood and raise host defenses. Also it’s possible to eat peanut oil; it’s a good source of vitamin B, reach of proteins and doesn’t contain cholesterol.
- Vegetables and fruits. Very useful to eat such vegetables as apples, beans, cauliflower, garlic, grapefruits, marrow, avocado because they decrease cholesterol level.
“Bad” cholesterol can be “killed” if you eat salmon (better backed or boiled), oat bran, soy beans, dark chocolate, and cocoa. While eating 20gr cocoa powder and 15gr dark chocolate daily, it’s possible to gain necessary cholesterol level in blood after 2-3 weeks.
So if you want to decrease cholesterol level in your organism, take as a main rule – eat less hard fats and more liquid fats and you will soon achieve the result. Sit on cholesterol diet to reduce it in your organism and be healthy.
