Lowering cholesterol diet
Cholesterol is produced mainly by the liver, but up 30% delivered to the body with food. His correct content in the blood is not more than 190 mg / dL.
If you want to lower your cholesterol levels, you start to avoid foods that raise his level, and therefore primarily animal fats (butter, lard, fat dairy products: cheeses, whole milk, egg, sausage and pork). It is hard to limit sweets.
The sugars are fattening (overweight increases the risk of cardiovascular disease) and additionally contain unhealthy trans fats. And this combination raises cholesterol even more than if those ingredients were eaten separately.
Diet really work, when in place of the above-mentioned components - start eating their healthy alternatives.
Soft margarine - eat it instead of butter, but choose one that does not contain fat cured. Well, teeth has provided you plant sterols.
Serving Size: teaspoon or two.
Oil - fry them instead of lard and use for salads instead of mayonnaise. On a cold, you can use any oil. If you are preparing food at a high temperature, choose canola oil.
Serving Size: 2 tablespoons, and if you use margarine spreads, it was her spoon.
Skinny dairy - replace the cheese, whole eggs, cream and whole milk. Eat: lean cottage cheese, egg whites, skimmed yogurt, skim milk or soy milk.
Serving Size: cup of milk or yogurt or 10 grams of curd.
Fish and poultry - eat instead of pork. Choose oily sea fish (salmon, mackerel, herring) . They contain cholesterol-lowering omega- 3. When you want to eat meat, choose chicken or turkey without the skin.
Portion - a total of 20 grams of ( at least two times a week fish).
Products with whole grains - eat instead of white bread, potatoes, pasta and white rice. So choose: whole grain bread, cooked al dent wholemeal pasta and brown rice, contain fiber, which sweeps cholesterol.
Serving Size: 7-8 servings ( serving is a slice of bread or 30 g of bulk products ).
Vegetables - can replace most of the products. Eat eg cabbage instead of noodles, a large portion of salad from carrots, and a smaller portion of meat. The advantage of vegetables is that not fattening and contain a lot of cleansing fiber.
Serving Size: 5 servings (one serving = 1/2 cup chopped vegetables)
Fruit - replace them sweets. For people with high cholesterol are the best apples, apricots, oranges and grapefruit. They are indeed a lot of sugar, but fewer calories, lots of vitamins and fiber.
Serving Size: 5 servings (one serving = handful, the average art, a glass of juice).