Atherosclerosis is called the disease of the century for a reason. But there are foods that help lower cholesterol levels and thereby prevent atherosclerosis.
What is cholesterol
Cholesterol is a substance found in the human body. About a third of cholesterol we get from food, and two thirds are produced in the body by the liver. We need cholesterol. After all, a whole range of hormones is synthesized from it, including sex and anti-stress hormones of the adrenal glands. However, if the level of cholesterol in the blood rises, it increases the risk of atherosclerosis.
Monitoring cholesterol levels is especially important for people with lipid metabolism disorders and those who have a hereditary predisposition to diseases of the cardiovascular system. The recommended amount of cholesterol for a healthy person is 300 mcg per day. If there are risk factors — up to 250 mcg per day.
How to lower cholesterol with food
You can reduce cholesterol levels with the help of special products that absorb fats and accelerate their removal from the body, as well as improve liver function. Include them in your diet more often!
Rosehip infusion is useful for the normal functioning of the liver. In addition, it is a valuable source of vitamin C, which our body needs in winter. Put 15–20 dry fruits in a thermos, pour 0.5 liters of boiling water and leave overnight. One glass of infusion per day is enough.
Rich in fiber. Fiber removes fats from the body, improves peristalsis and intestinal microflora. As a result, cholesterol is reduced. Another useful bonus is a beneficial effect on the liver. By the way, you can make a delicious salad from pumpkin. Rub it on a grater, add finely chopped apples, dried apricots, 2 tbsp. l. nuts. Top with sour cream and drizzle with lemon juice. If you don’t like pumpkin, buy pumpkin seed oil at the pharmacy and add it to 1 tsp. per day for food. For example, in the morning in porridge.
Good for intestines and liver. Contains cholesterol-lowering antioxidants. It is enough to eat 2–3 pieces of prunes a day.
apples and citrus
Contains a lot of pectin. Pectin promotes the removal of excess fat from the intestines. To keep your cholesterol levels normal, make it a rule to eat at least 5 servings of vegetables and fruits a day, 2 of them can be apples and citrus fruits. For example, eat an apple for lunch and an orange for afternoon tea.
Source of sodium alginate, pectin, agar and vegetable fibers. They, like a sponge, absorb fats and remove them from the body. In addition, kelp contains a cholesterol antagonist, beta-sitosterol. It dissolves cholesterol plaques that have already settled on the walls of blood vessels.
They contain vegetable fibers and promote the absorption and excretion of fats. Include oatmeal, buckwheat, pearl barley, wild rice, quinoa, amaranth in your diet. It is very important that these cereals are unrefined.
Curd and sea fish
Valuable amino acids + omega‑3. Cottage cheese has lipotropic properties, that is, it improves fat metabolism and lowers cholesterol levels. True, this applies only to low-fat cottage cheese. In addition, cottage cheese is a source of the amino acid methionine, which is beneficial for the liver. And marine fish (for example, salmon) are rich in omega‑3 fatty acids, which help normalize the level of “good” cholesterol.
What not to eat with high cholesterol
First of all, animal products. Especially fatty meat, cream, butter, egg yolks, caviar. Also, don’t get carried away with foods that make your liver work hard. These are alcohol, vegetables with a lot of essential oils (raw garlic and onions, radishes, radishes), canned food, sausages and fast food. Palm and coconut oils are also dangerous. These substances contain a large amount of “bad” cholesterol. Palm and coconut oils are found in various confectionery, ice cream and baked goods, so read the label carefully.
If you follow these rules, include the listed products in your diet, you can effectively lower blood cholesterol levels and prevent the development of atherosclerosis.