Reduce bad cholesterol in the blood. What foods lower blood cholesterol

04/12/2019

Knowledge about which foods lower cholesterol is not classified as "theoretical". They are vital, given the sad medical reality of our time.

It is known that "bad" high cholesterol leads to the appearance of cholesterol plaques in the vessels, and this is fraught with various problems of the cardiovascular system. Most people deal with these diseases with medication once they have been diagnosed, while there are simpler and more effective ways disease prevention - diet and foods that lower cholesterol. Yes, and for those who are sick (coronary heart disease, obesity, diabetes) these products are the No. 1 condition to significantly slow down the progression of the disease. And sometimes even reverse it.

This refers not only to special medical diets (for example,) - they help reduce low-density cholesterol by only 8%. It is much more important to improve your daily diet, saturate it with products that lower cholesterol, which will reduce its level by almost 30% in a year! In addition, improved nutrition can reduce the risk of coronary heart disease by as much as 45%. That's the statistics.

Below is a list of cholesterol-lowering products that help prevent or slow down the development of coronary artery disease, hypertension and other pathologies associated with the development of atherosclerosis.

What foods lower cholesterol?

soy products

The benefit of soy products lies in their ability to lower low-density cholesterol and increase high-density cholesterol, which is appropriately referred to as “good” cholesterol. In addition, the consumption of soy products has a positive effect on hormonal status and helps reduce the risk of coronary artery disease in postmenopausal women. The American Heart Association recommends soy protein, although it acknowledges that many soy products are processed in ways that remove their beneficial components. However, soy products lower cholesterol and are recommended to be included in the diet.

Soluble fiber, whole grains, and fiber-rich foods

A beneficial effect on the state of the cardiovascular system is provided by dietary fiber, which is rich in wheat bran, legumes, citrus fruits, apples, vegetables. The consumption of fibers can significantly reduce the level of cholesterol, including low-density cholesterol, in the blood, slow down the process of thrombosis, and also helps to lower blood pressure and decreased insulin sensitivity.

Wheat bran and legumes are champions in fiber content. Include them in your diet as often as possible.

In addition, dietary fiber can help you shed extra pounds. Therefore, nutrition experts recommend the use of at least 5 servings per day of fruits and vegetables They lower cholesterol for sure. One serving counts as 1 medium size an apple, or 1 banana, or 2-3 tablespoons of carrot and cabbage salad.

Pay special attention to white cabbage: more than other vegetable products, it lowers cholesterol, removing it from the body. On the table every day there should be at least 100 grams of cabbage in any form - fresh, sauerkraut or stewed. Include sea buckthorn, chokeberry, blueberries, apricots, dried apricots, onions and garlic in your diet.

Also enter whole grain dishes- wheat, oats, rye, barley, corn, brown rice, wild rice, buckwheat, millet.

Nuts of all kinds

Eating 150 g of nuts per week, divided into several doses, you will somewhat reduce the risk of developing coronary artery disease. This is explained by the presence in nuts, especially almonds and walnuts, of a large amount of arginine, folic acid, plant sterols, vitamin E and other food ingredients that are useful for blood vessels and the heart. Nuts satisfy hunger easily and are a cholesterol-lowering food due to the presence of high quality vegetable fats.

Olive oil

At elevated level cholesterol, it is recommended to drastically limit or completely abandon animal fats, consume only lean meats and vegetable oil. Olive oil is particularly well suited as a dietary oil - it contains mono-limiting, lower cholesterol levels. Supplement your diet with this useful product instead of saturated fats, you will forget about visiting a cardiologist for a long time. But don't go overboard with the quantity! It is desirable to control it, even if it is vegetable fats.

Fish fat

Oily fish from cold seas has an extremely beneficial effect on the state of the heart. This is explained by the presence of positive effects on lipid or fat metabolism (in addition, they prevent irregular heartbeat and the formation of blood clots that cause a heart attack.)

By using at least 35 g of fish per day , you will reduce the risk of developing coronary artery disease by 50%. If you are already sick, fish should become your favorite dish. Include in your diet salmon, mackerel, lake trout, herring, sardines and tuna. Suggested Amount : At least 3 times a week in the amount of "the size of a deck of cards", which replaces 1 capsule. However, any fish is useful, including low-fat, as well as seafood.

Flavonoids, vitamin PP

Berries, fruits, vegetables, wine contain a large amount of flavonoids and their polymers that give them a rich color. These substances affect the course of metabolic processes, thereby exerting a beneficial effect on the state of the whole organism as a whole and the cardiovascular system in particular.

The main sources of this beneficial substance are apples, broccoli, onions, grapes, red wine, blueberries and other berries. Even black tea as a pantry of these substances can be useful in coronary artery disease. As for green tea, a glass of this drink at night is recommended as a means of preventing atherosclerosis. It's curious that latest research prove the usefulness of a product such as coffee for lowering cholesterol.

But there is a debate about chocolate: there is a point of view that dark chocolate is at the forefront of the struggle for blood vessels. And it sharply contradicts the established and customary view of chocolate as evil for the heart.
More on the topic:

Alcohol, cholesterol and heart disease

The importance of alcohol in the prevention of heart disease is a rather controversial issue, especially in our country, where the culture of drinking alcoholic beverages is low. It is known that excessive alcohol consumption provokes the development of cardiomyopathy, arrhythmia, hemorrhagic stroke and increases the risk of sudden death.

However, the beneficial effect of alcohol on the state of the cardiovascular system has also been scientifically proven. Consumption of moderate amounts of alcohol ( 170-500 ml of beer, 70-250 ml of red wine, 20-80 ml of spirits, 2 servings for men, 1 for women) helps to increase the content of "useful" cholesterol in the blood (it increases HDL - high-density lipoproteins that carry cholesterol), reduce the frequency of angina attacks, the risk of developing acute myocardial infarction, and improve blood circulation.

Garlic in the treatment of atherosclerosis

Unfortunately, medicinal properties garlic for the treatment of atherosclerosis, in particular the destruction of cholesterol plaques, are greatly exaggerated. However, it really lowers cholesterol, so nutritionists recommend adding this burning vegetable to meals. In addition, until now, such not at all stupid people as Tibetan monks use garlic tincture to cleanse blood vessels and prevent cardiovascular diseases and certify it as a cholesterol-lowering product.

I will make a few diversions towards folk recipes.

garlic tincture to lower cholesterol

You will need 40 grams of crushed garlic and 100 grams of good vodka. Combine them and insist in a dark bowl in a cool place for 10 days. Should be taken every day 3 times, 30 minutes before meals, 10 drops. It is recommended to repeat twice a year. Tincture of garlic gives lightness throughout the body - this is believed since the time of Avicenna.

At Avicenna, garlic juice is not mixed with vodka, but with pomegranate juice + juice from fresh coriander greens is added. All in equal amounts. Tasty, probably, at least tastier than garlic tincture with alcohol, you have to try it.

But still, homeopathic cleaning of blood vessels with garlic in Tibetan looks the most solid.

Cleansing blood vessels with garlic, or a Tibetan recipe for rejuvenation

Take 350 g of young fresh (burning) garlic, peel, wash thoroughly (there should not be even a hint of a husk) and rub in a vessel with a porcelain or wooden spoon (metal is not allowed). Then scoop up from below, from where there is more juice, 200 gruel and fill it with the same amount of 96% drinking alcohol into a vessel. Seal it tightly and store for 10 days in a dark place. Then the resulting mass must be filtered, squeezed, and after a couple of days, proceed to clean the vessels with garlic. Take strictly according to the scheme 15 minutes before meals. Drink cold milk.

Afternoon Breakfast Lunch Dinner

12 drops 2 drops 3 drops

24 drops 5 drops 6 drops

37 drops 8 drops 9 drops

41 drops 11 drops 12 drops

51 drops 14 drops 15 drops

61 drops 14 drops 13 drops

71 drops 11 drops 10 drops

89 drops 8 drops 7 drops

96 drops5 drops4 drops

103 drops 2 drops 1 drop

You can repeat 1 time in 3 years. Doctors are skeptical about the possibility of cleaning vessels with garlic. However, it is considered a product that lowers cholesterol. In addition, the reputation of the Tibetan monks and the antiquity of the recipe (if both are really relevant to the above recipe) testify to the benefits of garlic for the prevention and treatment of heart disease. Perhaps the treatment should be combined with physical exercises or special meditations? After all, in addition to cholesterol, those who are at risk for cardiovascular diseases have two more enemies - physical inactivity and depression?

American Heart Association recommendations for a cholesterol-lowering diet

Regarding servings:

6-8 servings of whole grain bread, cereal or cereals
2-4 servings of fresh fruit
3-5 servings of fresh or frozen vegetables
1-2 servings of lean meat, poultry, fish, or beans
2 servings low fat dairy

Regarding calories and fats:

2500 cal / day, no more than 30% fat, and saturated fat no more than 7% of total calories due to:
selection of lean meats
choice of vegetables as an alternative,
choice of low-fat dairy products (1% fat content),
minimizing the consumption of hydrogenated fats.

Regarding cholesterol:

no more than 300 mg / day (note: in 1 egg yolk it is 250 mg)
limit pastries, chocolate, coffees, honey and sugar
reduce the content of salt and spicy foods, including by limiting seasonings.

Sample menu with products that lower cholesterol

First breakfast: a serving of boiled brown rice with olive oil or, an omelette of 1-2 egg whites, a small cup of natural coffee beans or barley coffee (with chicory) with milk.

Lunch: baked apple, rosehip decoction.

Dinner: vegetarian vegetable soup (potatoes, carrots, green peas), boiled fish with vegetable salad, vegetable or fruit juice without sugar.

Afternoon snack: grated carrots with olive oil or 2 apples.

Dinner: a small portion of mashed potatoes with a small piece of lean beef stew, low-fat cottage cheese, tea with milk.

For the night: curdled milk or.

All day:

whole grain rye bread with bran - 150 g,
whole wheat bread - 100 g,
sugar - 40 g,
butter - 15 g
a teaspoon of salt without top (for hypertension and heart failure).

Cholesterol is a lipid (fat-like substance), the main part of which is produced in the liver, and the rest comes from the external environment with the help of food. It plays the role of a building component for the cells of the whole organism and takes part in important biological processes in men and women, so it is important to always keep the indicator within the normal range. An excellent assistant in solving this problem is a diet for high cholesterol.

Consequences of high cholesterol

The predominance of carbohydrates and saturated fats in the diet increases cholesterol levels and leads to various disorders and diseases in the body.

The most dangerous of them are:

atherosclerosis with the formation of plaques on the walls of blood vessels, narrowing the lumen of the veins and arteries, and in some cases causing complete blockage;
cardiovascular diseases (myocardial infarction, stroke, gangrene of the extremities, and others);
, cholesterosis, pancreatitis, diabetes mellitus;
diseases of the gastrointestinal tract;

You can reduce the value of the cholesterol indicator by adjusting your menu and with the maximum exclusion of high-calorie and fatty foods. This diet is based on table number 10 and is called the hypocholesterol diet for patients with hypertension and people with high blood cholesterol.

Hypocholesterol diet: nutritional basics and composition

The main goal of the high cholesterol diet is to reduce the amount of animal fats. This, in turn, brings the value of cholesterol into the normal range. Specialists in the field of medicine identify the basic rules for the 10 dietary table:

reduction in the diet of sugar-containing foods;
reduced consumption of fat and fried foods;
use instead of vegetable fats of animal origin;
the predominance of fish products in the menu;
reduction in the number of meat dishes (each serving should contain no more than 100 grams of meat);
removing fat and skin from meat before cooking;
inclusion in the diet of more vegetables and fruits, with the exception of potatoes and beans;
cooking cereals from all cereals that cannot be processed;
the maximum exclusion of alcohol and salt.

What foods should be excluded from the diet with high cholesterol

The list of prohibited foods in the diet includes:

rich products and sweets (chocolate, peanut butter, toffee candies, honey, marmalade, syrups, sugar and fructose, marshmallow, ginger and peanuts in sugar);
fish, meat of fatty varieties in its pure form and broths made from them;
caviar, canned food and smoked meats;
pasta, semolina;
cocoa and coffee.

When buying products, you should pay attention to hidden fats contained in pork fillet, beef, carbonate, ribs and pieces of carcass with a visible amount of fat. A lot of cholesterol contains processed meat in the form of ham, sausages, sausages.

Don't overdo the eggs. Table number 10 involves the use of no more than 2 pieces per week.

Cholesterol is found not only in sugar, but in all sugar-containing foods. The hypocholesterol diet for men and women, aimed at reducing their number, excludes cheeses, fatty sour cream and yogurts, butter, since they usually have a lot of sugar added.

With a high level of cholesterol in the blood, it is necessary to completely exclude processed foods, industrial baked goods and fast foods, which contain trans fats and a large amount of saturated fats, from the diet.

Table of foods containing cholesterol

Diet approved foods

Useful substances, according to nutritionists, have cereals. For refueling porridge, do not use butter or cook them in milk with a high percentage fat content.

Cholesterol is absent in vegetable fats. You can eat berries, vegetables and fruits. A diet with high cholesterol allows you to use self-made fruit juices and compotes without added sugar.

Table of table products No. 10

Cereals and baked goods	Oatmeal and biscuits, wholemeal products, durum wheat pasta only, low-fat puddings, brown rice
Dairy	Skimmed or low-fat milk, kefir, cottage cheese, yogurt, light low-fat cheeses
Fish and seafood	Sea fish dishes
Fats	Olive oil, soybean oil, sunflower oil, corn oil
Vegetables and fruits	frozen, fresh vegetables and fruits, almonds, walnuts are allowed in small quantities.
Meat	Turkey, veal, rabbit meat and skinless chicken
Soups and broths	Vegetable or soups with 2 meat broth
Spices	Natural spices and herbs, mustard, vinegar
Sweets	Fruit ice cream, jelly, products without added sugar

Foods to lower cholesterol

Many people wonder, "What food lowers cholesterol?" The answer to this question is simple and lies at the heart of 10 table nutrition.

A hypocholesterol diet allows you to include in your usual diet foods that help lower cholesterol. For example, these include:

Broccoli, avocado;
Oyster mushrooms;
Herring.

Broccoli rich in dietary fiber, which reduces blood cholesterol levels. All food containing coarse fibers is not absorbed by the intestinal walls, envelops the processed food and removes it from the body. Thus, the acceleration of intestinal peristalsis allows you to reduce the amount of incoming cholesterol with products by about 15%. Every day you need to consume at least 400 grams of broccoli.

contain a statin in their composition, therefore they are analogues of drugs. They reduce the synthesis of cholesterol in the body, stop the formation of new plaques in the vessels. The daily requirement for oyster mushrooms is at least 9 grams.

Herring contains a large amount of Omega-3 fatty acids, which, when the ratio of protein carriers changes, reduce the value of the cholesterol index. It is enough to consume at least 100 grams of herring per day to restore the lumen in the vessels and remove fat and cholesterol from plaques.

Diet for high cholesterol, an example of a menu for the day

A diet with high cholesterol and sugar allows you to combine various products with each other, so make up a tasty and useful menu pretty simple.

Example of prepared meals for the day:

breakfast: buckwheat, seasoned with olive oil, tea without sugar;
2 breakfast: apple;
lunch: chicken soup in 2 broth, baked fish with vegetables, pomegranate juice;
afternoon snack: fat-free cottage cheese;
dinner: boiled potatoes, herring, tea without sugar.

Compliance with the diet in nutrition according to the diet increases the endurance of the body, improves well-being and overall health of a person.

Interesting video about products for high cholesterol

Cholesterol in the blood is found in the form of a combination with transport proteins. These proteins are divided into two types - high molecular weight and low molecular weight. High-molecular ones dissolve well and do not precipitate cholesterol, while low-molecular ones are poorly soluble and precipitate cholesterol with the formation of atherosclerotic plaques in the vessels, which increases the risk of cardiovascular complications. Thus, maintaining a normal concentration of cholesterol in the blood becomes an important factor in health.

Human tissues and organs contain about 200 g of cholesterol. With food, a person receives only 20% of the cholesterol he needs, the rest is formed from the breakdown products of fats and proteins. The greatest amount of cholesterol is synthesized in the liver and walls of the small intestine. Plastic functions are inherent in cholesterol, it is necessary for building membranes of living cells, the formation of bile and the synthesis of certain hormones and vitamin D. There is especially a lot of cholesterol in the membranes of brain cells, with a decrease in cholesterol concentration, mental abilities can even be impaired.

You should not always and under all conditions reduce the level of cholesterol in the blood, since it performs a protective function in case of illness and stress, if urgent "repair" of cell membranes is necessary. Lack of cholesterol in food can lead to anemia.

But by now, it has been clearly proven that cholesterol, packaged in a protein shell, can contribute to atherosclerosis. The cause of the disease is not so much an excess of cholesterol in food as a lack of antioxidants in it that prevent its oxidation. However, high cholesterol content in food contributes to the development of atherosclerosis.

Thus, the prevention of atherosclerosis is a balanced diet with a moderate content of cholesterol with a sufficient content of antioxidants.

Man has developed defense mechanisms From dietary cholesterol, cholesterol has always been present in the human diet, and it should not be forgotten that the absolute harm of cholesterol was “proven” in experiments on herbivorous rabbits.

Evolution has taught man to resist rising cholesterol levels in the blood, but for this, foods that promote growth must be accompanied by foods that remove cholesterol from the body. An example is the food of a Caucasian centenarian, where lamb kebab, in which there is an excess of cholesterol, is accompanied by vegetables, herbs, walnuts, dairy products, corn, and even red wine.

When compiling a menu, it is not enough to know that this product lowers blood cholesterol and is recommended for high cholesterol. First you need to figure out what causes this decrease, and whether it will benefit the body.

Howreduce the deposition of "bad" cholesterol?

First of all, dietary fiber slows down the absorption of cholesterol. They also stimulate the growth of beneficial bifidus and lactobacilli in the intestines. Plant fiber removes bile acids from the intestines, from which cholesterol is synthesized in the liver. By reducing the amount of its own cholesterol, the liver takes excess cholesterol from the bloodstream. Natural fermented milk products are also capable of this.

Dietary antioxidants prevent the oxidation of cholesterol (cholesterol is an animal fat that is prone to rancidity). Only oxidized cholesterol is capable of depositing on the walls of blood vessels. Antioxidants are divided into 3 types: carotenoids, allyl sulfides and polyphenols.

In lowering cholesterol levels, the role of polyphenols with antioxidant properties is essential. Polyphenols include flavonoids, stilbenes (the best known is resveratrol, which prevents the formation of plaques on the vascular walls), lignins and phenolic acids.

Whole grains and nuts contain phospholipids, which the body needs as carriers of excess cholesterol and its solvent. The body is not able to synthesize phospholipids, they can only be obtained with food.

From what has been said, it follows that even if the intake of cholesterol with food is completely excluded, in the blood, nevertheless, its excess can be observed if the above conditions for its removal are not provided. Now it becomes clear the futility of cholesterol-free diets - proper diet must be balanced.

In medicine, statins are used to lower the amount of cholesterol in the blood. Statins do not remove or destroy cholesterol, but interfere with its production by the liver. It is impossible to call them absolutely harmless and harmless, therefore, the role of natural statins contained in food increases in the issue of regulating cholesterol levels. Natural statins are, in particular, vitamins B3 (niacin) and C.

Therefore, a balanced diet should include foods that help lower cholesterol levels, and at the same time do not contain it in excess quantities. Products that lower cholesterol and cleanse blood vessels are shown in the table below.

Cholesterol lowering foods

Whole grain products	The abundance of fiber in grains of rye, wheat and buckwheat has a beneficial effect on the intestines and regulates cholesterol levels.
Legumes	The content of cholesterol is reduced due to the dietary fiber contained in legumes. Legumes can also be eaten instead of red meat, which is not the most useful product for lowering cholesterol.
White cabbage	A widely available cholesterol-lowering and cholesterol-clearing product. The benefits of food prepared from cabbage (fresh, stewed, sauerkraut) are undeniable. It is enough to consume about 100 g of cabbage daily.
Carrot	Contains a lot of cholesterol-releasing pectin. It is enough to eat 150 g of carrots daily.
Greens	Leafy vegetables and greens (onion, lettuce, parsley, dill, spinach) are rich in carotenoid, lutein and fiber, which help reduce the level of "bad" cholesterol. Greens should take a significant place in the diet to lower cholesterol.
Peanut	Contains the polyphenolic antioxidant resveratrol, which improves cholesterol levels.
Berries rich in polyphenols	Blueberries, raspberries, strawberries, cranberries, cranberries, chokeberry, pomegranate, red grapes contain polyphenols that stimulate the production of "good" cholesterol. The effect is observed with a daily intake of 150 g of berries for 2 months. Berries can be mashed or juiced. Polyphenols are found in berries and fruits that are red, purple, and blue.
Seeds and nuts	Phytostatin-containing pumpkin seeds, sesame seeds, sunflower seeds, pine nuts, pistachios, almonds, flaxseeds.
Grapefruit	Grapefruit juice or fruit also has the ability to control cholesterol levels. The effect is achieved by drinking the juice of one grapefruit daily or eating one fruit.
Garlic	Garlic belongs to natural statins, the allyl sulfides contained in it give it antioxidant properties. Garlic slows down the production of "bad" cholesterol, the effect is observed after 2-3 months. You can use homemade garlic oil as a seasoning for salads. 5 garlic cloves chopped and crushed, insist for a week in one glass olive oil(as containing phytosterols). In diseases of the gastrointestinal tract, garlic is contraindicated.
Fruit and vegetable juices	Juices (not store-bought, but freshly squeezed) also lower cholesterol levels. The effect is noticeable after 5 days of drinking juices. So, it is very useful to drink one glass of beetroot juice twice a day. After squeezing, the juice should stand for 3-4 hours in the refrigerator to volatilize harmful substances. At first, it should be drunk in half with carrot juice, then you can switch to pure beetroot juice.
Fish fat	Contains fatty acids of the omega-3 family, is a natural statin that regulates the production of cholesterol. The source of fish oil is the fish of the cold seas. The fish should be baked or boiled, in no case should it be fried.
Nettle	To lower cholesterol in the spring, you can use nettle leaves in the form of salads, in winter, drink an infusion of dry crushed leaves (1 tablespoon) in one glass of boiling water.
Green tea	Green tea (long leaf, not packaged) increases the level of "good" cholesterol and strengthens the capillaries due to the flavonoids it contains. Cholesterol levels are regulated by the tannin contained in tea. Black tea has similar properties, but it is not as effective due to the lower content of tannins. When switching to green tea, coffee should be avoided.

Scientists have long proven the involvement of cholesterol in the formation of atherosclerosis. A high level of cholesterol can overnight turn a person's life upside down - turn him from a prosperous healthy person into a disabled person. Mortality from heart attack and stroke accounts for almost half of the total number of deaths.

Thanks to cholesterol, normal metabolism at the cellular level, the synthesis of the most important hormones and vitamins is possible.

Used to fight disease drug treatment. But not all and not always it is shown. Therefore, consider how to lower cholesterol without drugs. How can you reduce its level with a diet and is it possible to reduce "bad" cholesterol with folk remedies? Let's consider these questions.

Cholesterol - benefit and harm

Cholesterol is a fatty white waxy substance. In the body, it is involved in all vital processes:

Without it, the production of female and male sex hormones is impossible.
He takes part in the synthesis of non-sex hormones: cortisol, aldosterone, corticosteroids.
This substance is found in the cell membrane.
It is the basis of vitamin D.
It produces bile.
Without it, the exchange of substances between the cell and the intercellular space is impossible.

Separate "bad" and "good" cholesterol (synonymous with cholesterol). Entering the bloodstream, it combines with protein and circulates in the form of two compounds. One is high-density lipoprotein (HDL) and the other is low-density lipoprotein (LDL).

“Bad” cholesterol refers to LDL. The more they accumulate in the blood, the faster they are deposited, clogging the lumen of the vessel. And then the risk of cardiovascular diseases increases. Cholesterol comes from animal products - sausage, full-fat milk and processed meat. But it can be removed by foods containing fiber - vegetables, fruits, cereals.

Why high cholesterol is dangerous

The level of blood cholesterol in different individuals differs depending on sex and age. The average total cholesterol in men and women ranges from 3.6 to 5.2 mmol / l. However, with age, its level increases. Up to 40 years, the maximum cholesterol level is from 5.17 to 6.27 mmol / l. In older people - from 6.27 to 7.77 mmol / l.

Atherosclerosis of the coronary arteries causes ischemic heart disease, manifested by angina pectoris, in severe cases myocardial infarction

Elevated cholesterol increases the risk of diseases such as:

angina pectoris, myocardial infarction;
stroke;
atherosclerosis of the vessels of the lower extremities;
sclerosis of the kidney vessels.

Elevated cholesterol can be detected at any age. In some cases, hypercholesterolemia is a genetic problem. Therefore, it should be checked in some people as early as 20 years old.

Depending on the pathology, doctors of different profiles give recommendations on how to lower cholesterol. And often the implementation of therapeutic measures is associated with a change in a person's lifestyle. To lower cholesterol, you should follow these rules:

A complete rejection of fast food, fast food, chips, hamburgers, store-bought cakes, cakes. Only this measure helps to significantly lower cholesterol levels.
Refusal of fried foods. Dishes should be stewed, boiled, steamed or grilled. Roasting produces carcinogens.
Eliminate trans fats - margarine and cooking oil. They contribute to the accumulation of LDL in the blood. Trans fats in foods are referred to as "hydrogenated fats". They must be replaced with vegetable oils - olive, soy, sunflower.
The menu excludes animal products that are high in cholesterol.
Inclusion in the menu of products that lower LDL - fiber, vegetables, fruits.
The diet should include fatty fish of salmon species, containing "good" cholesterol.
Soy foods help lower cholesterol levels. They are rich in protein, help reduce consumption harmful products and also reduce weight.
Any physical activity reduces "bad" and increases "good" cholesterol.
To give up smoking. Nicotine damages the walls of blood vessels, facilitating the deposition of LDL on their inner surface.

Elevated cholesterol poses a health risk, but it is a manageable problem.

It can be dealt with by refusing bad habits by changing lifestyle. By taking preventive measures, you can lower blood cholesterol without medication.

Foods to Avoid for High Cholesterol

If the level of cholesterol has risen, first of all, you should change your diet. Doctors give recommendations on how to lower blood cholesterol through diet.

Fatty foods of animal origin are excluded from the menu, because they contain a lot of cholesterol.

Diet therapy consists in the exclusion of such foods as butter, cream, sour cream, hard cheese, margarine, fatty meat and meat products (pork is especially undesirable), eggs, white bread

These products include:

fatty beef meat, including veal;
lamb, pork and lard;
beef brains are the champion in cholesterol content;
liver, kidneys;
egg yolk;
dairy products with high fat content - cream, butter, sour cream, hard cheeses;
mayonnaise;
trans fats (margarine and cooking oil) contribute to the accumulation of “bad” cholesterol in the body;
granular and red caviar;
chicken with skin;
shrimps, crabs;
meat products - pates, sausages, sausages, stew.

The right foods and how they are prepared lower the "bad" and increase the "good" fraction of cholesterol.

Experts have found out which products can lower cholesterol without pills, protect the heart and blood vessels. The menu should include products of the following composition:

Vegetable fibers and pectins that remove "bad" cholesterol. Fiber is found in vegetables, fruits, and whole grains.
Products with high level polyunsaturated fatty acids. They are found in fatty sea fish(salmon, salmon, trout).
Plant foods containing monounsaturated fatty acids. The largest number of them is found in cold-pressed olive oil, as well as in rapeseed and flaxseed.

These acids increase the content of "good" cholesterol. Thus, in the blood there is a balancing of the level of HDL and LDL. Recall that atherosclerosis develops when the balance of these fractions is disturbed.

Herbal products that lower cholesterol

Legumes - beans, lentils, soybeans, the regular use of which helps to quickly reduce cholesterol without medication. If you eat a plate of beans a day, cholesterol will decrease in 3 weeks. Legumes allow you to achieve a two-fold reduction in LDL.
Barley, known as pearl barley, is rich in plant fiber containing glucans that lower LDL. When doctors give recommendations on how to quickly lower cholesterol, they advise cooking barley porridge or pilaf with vegetables. Barley, like no other cereal, significantly reduces blood lipids. In addition, this whole grain cereal is a great alternative to rice.
Oatmeal made from cereals or grains is also useful in the fight against cholesterol. Oat bran is even more effective.
Contribute to the reduction of LDL nuts. Almonds, which contain phytosterols in the peel, have a pronounced effect. They combine in the intestines with saturated fats, forming an insoluble compound that is not absorbed into the blood. They can be eaten neat or added to salads. Almonds also protect against atherosclerosis due to antioxidants and vitamin E.
Avocados contain monounsaturated fats. They raise the level of “good” cholesterol. Avocados can be eaten with lemon and salt, or added to salads.
The diet should include unrefined vegetable oil - sunflower, soybean. It contains phytosterols.
Carrots are rich in fiber, antioxidants and vitamin A. Eating two carrots a day can lower cholesterol by 5-10% in 2-3 weeks. In addition, carrots improve memory.

Pectins should be supplied in an amount of 15 grams per day. They can be found in apples, plums, apricots, beets, carrots, black currants.

Cranberries are a source of antioxidants and vitamin C. This natural healer cleanses blood vessels of cholesterol, prevents heart attacks and strokes.
Eggplant contains a large amount of fiber. Eggplant fibers bind and remove LDL from the intestines. This product also improves heart function due to potassium.
Dairy products should be consumed low in fat - up to 2.5%.
To lower cholesterol, soy products are recommended - milk, cheese and tofu.
The cholesterol-lowering diet includes apples. Their skin contains polyphenols and antioxidants that prevent the accumulation and settling of "bad" cholesterol on the inner wall of blood vessels. It is recommended to use them before meals.
Cholesterol lowering agents are garlic and ginger. By speeding up the metabolism, they help to utilize fatty foods.

To combat cholesterol, olive, rapeseed and linseed oil. They contain monounsaturated fatty acids that dissolve atherosclerotic plaques. They also contain antioxidants Omega-6, Omega-3, which protect blood vessels from damaging factors. When using olive oil instead of animal fat, the level of cholesterol in the blood is significantly reduced.

Rapeseed oil when consumed 1 tbsp. l. per day reduces total cholesterol by 29% in 5 months. Oil is sold in super- and hypermarkets. When buying, you should pay attention that it is stored in dark glass bottles, because fatty acids decompose in the light.

What fish lowers cholesterol

With high cholesterol in the diet include foods rich in polyunsaturated fatty acids. The largest amount of these acids (up to 14%) is found in fish - salmon, chum salmon, trout, mackerel, tuna. Omega-3 in fish reduces cholesterol, prevents the formation of atherosclerotic plaques, maintains the elasticity of blood vessels and thins the blood. With elevated cholesterol levels, it is recommended to cook fish 2-3 times a week. A serving of cooked fish is 100-150 grams.

Folk ways

Exist folk remedies to lower cholesterol. But they must be used carefully, taking into account individual sensitivity:

At home, a decoction is prepared from the leaves of tansy and valerian. For this, 1 tbsp. l. pour the dry mixture into a glass hot water, insist 15 minutes, after which they take ¼ cup three times a day for 2 weeks.
A mixture of flaxseed also helps. To do this, grind the seeds in a coffee grinder and mix with water to a slurry state. Take porridge for 1 tsp. before eating. Seeds can simply be added to prepared foods.
Dandelion root, ground into powder, is consumed in 1 tsp. before meals.

The herbal preparation Tykveol or fish oil capsules help to lower cholesterol. Herbal remedies are used in combination with dietary nutrition.

In conclusion, we note. The basis of treatment for lowering cholesterol is proper nutrition. Its principle is to use products that reduce "bad" and increase "good" cholesterol. What matters is the correct way of cooking. To help the diet, you can use folk remedies. Diet food balances the balance of HDL and LDL. This is at the head of the prevention of vascular atherosclerosis and its consequences - heart attack, stroke.

How to reduce the level of "bad" cholesterol in the blood

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Elevated blood cholesterol is dangerous because it contributes to the formation of atherosclerotic plaques on the walls of blood vessels, which over time can completely close the lumen of the vessel

Cholesterol is vital for a person, and it enters our body not only with food, most of it (80%) is formed with the participation of the liver, small intestine, adrenal glands and ovaries in women, and only 20% with food of animal origin. It is involved in the production of bile acid necessary for digestion, as well as vitamin D, cell membranes, and the female sex hormones estrogen and progesterone. Why, then, is everyone afraid of his promotion?

Bad and good cholesterol

There is bad cholesterol and good cholesterol. But these expressions do not quite accurately characterize this substance. It does not exist in the human body in its pure form. Together with proteins and fats, it forms lipoprotein complexes. And just they are divided into two types: HDL and LDL.

HDL is a high-density lipoprotein that removes excess cholesterol from cells and transports it to the liver.

LDL - low density lipoproteins that carry it from the liver to the tissues.

If the normal ratio between these types of lipoproteins is disturbed, atherosclerosis develops. That is, the main thing for the body is not how to reduce cholesterol in the blood, but to maintain the balance of lipoprotein complexes, preventing the predominance of LDL.

In other words, there is a possibility that by lowering bad cholesterol, you can reduce the amount of good cholesterol, which will lead to various disorders in the body.

Norm of cholesterol in the blood

Before talking about high cholesterol, you need to decide what is its acceptable indicator. The norm of cholesterol in the blood is 3.6-5.2 mmol / l. Hypercholesterolemia (increase) is:

Minor - 5.2-6.7 mmol / l

Moderate - 6.7-7.8 mmol / l

Severe - more than 7.8 mmol / l

For patients with diabetes mellitus, atherosclerosis, angina pectoris, coronary heart disease, after a heart attack, stroke, the permissible level of cholesterol in the blood should be below 4.5 mmol / l. They are prescribed special lipid-lowering therapy.

You can determine what cholesterol you have in your blood serum by doing a blood test.

Causes of high cholesterol

The causes of high cholesterol in women and men can be very different. Most often, this is an unhealthy lifestyle: increased consumption of fatty foods and a minimum physical activity(hypodynamia). The situation can be complicated by bad habits: smoking, drinking alcohol, stress.

The risk increases with hereditary predisposition and with age. In middle age, the disease is more often detected in men, but with the onset of menopause, the preponderance passes to women.

Proper nutrition for cholesterol

Nutrition for high cholesterol and for prevention various diseases, which it causes, plays an important role. Often this is what causes it. If you have high cholesterol in the blood, then food should be divided into two groups.

1. Products that lower cholesterol:

Skinless chicken (breast is better), turkey, less often lean beef, veal, lamb meat;

White fish, especially marine, oily fish - herring, salmon, halibut, tuna, mackerel, sardines;

Milk up to 1% fat, low-fat cheeses, sour cream and yogurt, egg whites;

All vegetables and fruits, including frozen ones (avocados especially affect the reduction of cholesterol in the blood, it also contains allicin, which is necessary to fight cholesterol, and garlic thins the blood);

Wholemeal bread, cereals on the water (especially oatmeal), durum wheat pasta, rice, legumes (peas, beans, lentils);

Juices and tea without sugar, coffee, mineral water;

Olive, corn, sunflower oil, fish oil capsules.

Read: Vegetovascular dystonia: symptoms, signs and treatment

2. Foods that increase cholesterol:

Meat with fatty layers, pork, duck, goose, sausages, sausages, bacon, pates;

Caviar, shrimps, squids, octopuses, crabs;

Full fat milk, cream, processed cheeses and cheeses with a fat content of more than 30%, egg yolk;

Vegetables that have passed heat treatment with fat, french fries and chips, fruits canned with added sugar are especially harmful;

White bread, pastries, pastries, cakes, ice cream (mostly cream and ice cream), pancakes and donuts;

Sugared juices, carbonated water, cocoa and hot chocolate, alcohol;

Butter, margarine, lard and lard, mayonnaise, fatty sauces.

To organize therapeutic nutrition for high cholesterol, you need to know that:

Fried food should be replaced with steam, boiled, grilled or non-stick pans;

When cooking meat, trim fat and skin off chicken and other poultry;

Combine meat with vegetables or pasta;

Skimmed milk contains no less protein, calcium and phosphorus than fat;

Don't pair cheese with meat products, so you double the fat content;

It is better to replace eggs with egg whites, and use no more than 2 yolks per week;

Vegetable salads are best seasoned with lemon juice and spices;

Limit your alcohol intake. On a holiday, you can drink 250 ml or 50 ml of spirits per day.

How to Lower Cholesterol: 5 Other Ways

1. Calm, only calm! There is no evidence that stress raises cholesterol levels. But when we say cholesterol, we mean atherosclerosis. But the negative impact of experiences on the heart and blood vessels has already been proven more than once. Increasingly, you can hear that it is stress that is the main cause of the appearance of plaques on the vessels.

2. Movement. Long-distance runners have lower "bad" cholesterol levels and higher "good" cholesterol levels than the average.

3. Weight loss. If you are overweight, chances are your cholesterol levels will drop along with your weight.

4. Moderate consumption of alcohol. Statistics show that a glass of wine a day even has a positive effect on the level of "good" cholesterol and reduces the risk of blood clots. Usually such a property is attributed to wine, but some sources report that any alcohol in an equivalent amount has similar properties. Doubts are raised by beer and canned cocktails.

Unfortunately, with each glass you drink, the benefits of alcohol become less and less, so doctors do not specifically recommend drinking alcohol.

5. Refusal of tobacco. Unlike alcohol, tobacco lowers "good" cholesterol regardless of dose. The only correct option is to quit smoking. Moreover, "passive smoking" also worsens the proportion of LDL/HDL.

What conclusion can be drawn from all of the above? healthy image life - that's what it takes to lower cholesterol. Physical activity, giving up bad habits and good mood are mandatory conditions, and a diet with high cholesterol does not have any distinctive features from healthy eating habits.

For fairness, it should be clarified that the implementation of these tips does not always give the desired result, and then statins and others are used. medications. But following these recommendations in any case will positively affect your health.

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