Do you risk being elevated cholesterol?1 Does anyone in your family has or has ever had high cholesterol?
2 Are you overweight?
3 Do you eat meat every day, eggs, butter, full-fat dairy products, cheeses?
4 Do you smoke every day?
5 Do you have high blood pressure?
If at least three questions the answer is yes, then you are at risk. Therefore, contact your doctor, who will refer you to the relevant study and possibly implement treatment.
How to fight cholesterol?
You should control your fat intakeSaturated fats (eg occurring in butter, cream, fatty pork, poultry skin) converted to unsaturated vegetable oils or soft spreads, which are the source of essential fatty acids Omega 3 and Omega 6
Note! According to experts, consuming 1.5-2.4 grams of plant sterols per day can reduce cholesterol levels.
What dairy?Instead of full-fat foods that contain high amount of saturated fat, reach for low-fat spreads, skim milk and yogurt.
Exclude porkReplace it with white meat poultry and fish. Eat fish at least 2 times a week.
Increase fiber intake
Choose whole grains:
- bread, cereals, pasta, rice, couscous.
Reach for beans, peas, lentils and chickpeas.
Note! For example, whole grain pasta contains more than two times more fiber than traditional.