He comes to us from the products, but … his body also reproduces it!
Not so long ago, doctors categorically advised “cores” to avoid butter, chicken eggs, and other products that are sources of cholesterol. Today, the recommendations have changed: the main thing is the balance between “good” and “bad” cholesterol. Keep in mind that only 30% of the total amount of cholesterol in our blood is of “food” origin.
The remaining 70% is the result of the work of our body (mainly the liver), which for the most part occurs under the influence of lifestyle. That is why often light “nutritional” measures (of course, coupled with an increase in physical activity and the abandonment of bad habits) are enough to get into “excellent students” in three months – to significantly reduce the indicators of “bad” cholesterol.
What is “bad” and “good” cholesterol?
Just like in the movies, where there are positive and negative characters, our main character can also be “good” and “bad”.
LDL is bad cholesterol. The pest circulates in the direction from the liver to the cells.
When it becomes too much, the excess accumulates on the walls of blood vessels and, when it is oxidized, form a cholesterol plaque, which over time leads to the destruction of the vessel.
HDL – on the contrary, “good” cholesterol. He participates in a “reconstructive” mission, sending LDL cholesterol surplus back to the liver, where they are eventually converted to bile, and helps in the closure of already clogged arteries.
In general, he, as he can, works for the good of the body.
Why it may be too much?
A healthy body regulates the performance of its systems in a natural way. Unfortunately, we ourselves sometimes weaken the body’s defenses when we eat too many fatty foods, spend day after day in front of the computer with little or no movement or run out to the wrong place (i.e., for a smoke break).
Contributes to the accumulation of cholesterol in the blood and taking various medications, and exacerbation of chronic diseases. And its excess can be explained by heredity (approximately 1 case out of 500).
Exercise is necessary to fight cholesterol?
Trite, but physical education reduces the level of “bad” cholesterol and increases the level of “good”. To move is really very important not only for muscles, but also for the heart. It is advisable not to go to extremes.
You should not torture yourself on a treadmill if you are not a runner. Walking for an hour in the afternoon or cycling is an acceptable option.
“Horror stories” about the dangers of cholesterol – is it a myth?
Oh no! Cholesterol really leads to subversion, aimed at the heart and the body in principle.
After all, if the artery acquires a cholesterol plaque (and then another, and another, and so on), it will interfere with the normal circulation. The consequences are obvious: heart attack, stroke, embolism, arthritis … And just like a requiem, the latest scientific research sounds: every milligram of cholesterol increases the “cardiac” risks by 1.4%.
But there is good news! In this case, it is that an excess of cholesterol, while becoming a provoking factor, is still not an incurable disease. You just need to lower its overall level to feel the positive effect.
So a 10% reduction in cholesterol virtually guarantees a reduction in cardiac risks by 50% for 40-year-olds and by 40% for 50-year-olds. Now let’s talk about the most important thing – how to bring your cholesterol balance back to normal.
Do you like to eat tasty, and are already close to the dangerous border (in kilograms)? Or maybe doctors have long signaled to you about the danger? Is it really necessary to say goodbye to the old diet with tears in your eyes?
So, before you all the questions, tips and advice, codenamed “zero cholesterol.”
Should I forget about cholesterol-rich foods once and for all?
For many years, doctors have been trumpeting about the fact that we need to stop eating what actually forms the basis of our diet: eggs, cheese, butter, red meat … It is known that if we limit the proportion of such products, the body will be in good shape and will “serve” longer. But!
We do not encourage you to focus on products that do not contain cholesterol at all – let’s be frank, it’s just unrealistic. We ask you to just slightly reduce the amount of “cholesterol” food (and show you how to do it).
* Can I still eat normal cheese and chicken eggs?
Remember that in eggs, cholesterol is only in the yolk, so it is best to try not to go over the norm and do not eat more than 2-4 yolks a week. You can enjoy protein as you like.
Another thing is that not everyone loves him … As for cheeses, it is better to pamper yourself with “lighter” options. Two conditions: frequency and quantity: the portion should be 30-40 g, and it is permissible twice a week (with fat content of cheese not more than 30%).
* Do I need to completely defat my diet?
Only not this! Indeed, in order to reduce the total amount of cholesterol, the level of “good” will also decrease. Moreover, you will feel a lack of many nutrients necessary for the body (for example, vitamins A and D).
Instead of drastic changes, it is better to slightly adjust your habits. For cooking, use olive oil, choose low-fat milk and cream, allow 20% of the acceptable fat content of cottage cheese and cheese. A sandwich or toast with butter?
If the oils are not half a pack, and it happens in the morning, fine. Thanks to a small “dose” of cholesterol, the body will receive a signal in order not to produce it itself.
* Are “cholesterol” oils helpful?
They contain plant sterols and stanols, whose molecules are in many ways similar to cholesterol. Their main merit is that they block the absorption of cholesterol, thereby reducing its level in the blood.
These substances get into our body not only with “cholesterol-free” oils, but also with dairy products (the same yoghurts), industrial juices, “instant” cereals, cereal bars. But the views on them are the opposite.
For example, margarine works well with growing cholesterol in the blood, but has generally not very good side effects for the health of the cardiovascular system in general. That is, whether it makes sense to risk, it’s not completely understood.
At the same time, plant sterols with stanols (they are also called phytosterols) are also found in normal, from the philistine point of view, products: cereals and bran, nuts, fruits, legumes, vegetables. That they can eat without restrictions.
* If you replace dairy products with vegetable, for example, soy cream and coconut milk, will it help in the fight against cholesterol?
Soy milk, rice, almond .. They all do not contain cholesterol, but their fatty acids are mostly unsaturated.
Therefore, for culinary exploits – cooking desserts, bechamel sauce, gratin – it is better to stock up on classic versions of dairy products. In the end, vegetable milk will still not be present in the truest sense of the word: the body will not get from it vitamins A and D, a sufficient amount of calcium and phosphorus.
Our advice: if you really want to, buy such “milk” from time to time, for example, by replacing them with a low-fat version, which you still sometimes use.
The desire to curb your cholesterol does not mean that you will never be able to enjoy your favorite dishes. To “reconcile” your gourmet desires with a healthy diet, just change the usual menu a little.
* Eggs. Allow yourself about 3 eggs a week, including cakes, desserts and all sorts of sauces (therefore it is better to make a classic omelet for breakfast, avoiding “bonuses” in the form of bacon or cheese). Otherwise, experiment, for example, make veggie omelet from soy tofu.
“Good” menu: vegetable soup / omelette (maximum 2 eggs) + arugula salad + natural yoghurt with fresh pear.
* Deep-fried dishes. The main problem here is often seen in the amount of oil used, while more often it is a question of its quality. At home, practice “frying” in the oven in a heat-resistant form with a minimum of olive oil.
“Good” menu: cucumbers with natural yoghurt + grilled white meat + seasonal fruit + compote with 1 tsp. bran.
* Seafood. They contain beneficial Omega-3 acids, but instead they offer about 50 mg of cholesterol for every 200 g of seafood and oceans. That is why it is better not to abuse them!
And, of course, you need to eat them without oil or all sorts of additives like mayonnaise. As for shrimp and the like, “their” cholesterol is concentrated mainly in the head and tail (in particular, in the caviar) parts: just do not eat them.
“Good” menu: 12 oysters (or 6 oysters and 6 shrimps) + rye bread with lemon + green salad with rapeseed butter + baked apple with cinnamon.
* Cheese. Want a slice of cheese? Good!
Twice a week, but without fat “accompaniment” (meat, dessert, etc.). You can eat cheese with bread or add it in the process of cooking a lean dish on request (for example, in gratin or complex salad).
“Good” menu: green salad and nuts + grilled chicken in Provencal herbs and green vegetables + a slice (30-40 g) of cheese and whole grain bread + pineapple.
* Red meat. Breast, thin fillet slices, round steak, tournedo – please, twice a week, if it is lean pieces. The same applies to lean lamb, veal, game and poultry.
For beef with vegetables in Burgundy, choose the scoop part. Can not overcome the temptation to pork?
Then – entrecote or chopped minced meat.
“Good” menu: lentil salad + tournedo (beef fillet, sliced) with green beans and mustard + fruit salad.
* Sausages . Sometimes it’s so hard to manage without them … Choose more options: low-fat bacon, smoked breast, boiled ham, etc. If you opt for sausages, replace them with a portion of the meat diet.
“Good” menu: grilled vegetables + a plate of sausage platter (80 g) and whole-grain bread + curd (0-3% fat) + mashed red fruit.
* Bakery products . Baking, cakes and all kinds of desserts, fatty and sweet, are so attractive (because they are incredibly tasty), and so unhealthy! When preparing cookies or pastry dough, use olive or rapeseed oil.
At guests and cafes, give preference to fruit pies (leave the sweet edges of the pieces on a plate!), Fruit salads and sorbets, meringues (zero cholesterol!).
“Good” menu: salad of grapefruit and shrimp (without mayonnaise) + white fish with lemon juice and spinach + charlotte.
- chili pepper (prevents blood clots);
- ginger (thins the blood);
- ground pepper (reduces the rate of cholesterol formation);
- turmeric (prevents cholesterol oxidation);
- Saffron (produces phytosterols);
- cloves (contribute to the dilution of blood clots).
- Less saturated fat. Most often they are of animal origin: oil, dairy products, cheeses, fatty meats, sausages. They can also be found in biscuits, pastries, pies and pizza, sauces, chips and deep-fried foods.
- More unsaturated fats. These are oils (nut, olive, rapeseed), nuts (almonds, walnuts, pistachios, hazelnuts), not roasted and unsalted. Omega-3 reduces triglycerides. Omega-9 (olive oil, nuts) reduce total cholesterol, without affecting HDL.
- More antioxidants. They limit the oxidation of LDL-cholesterol. And it is known that cholesterol, which does not oxidize, brings much less problems.
- More fiber. It limits cholesterol absorption! It can be found in vegetables (eggplants, artichokes, avocados, carrots, broccoli), apples and red fruits, agar-agar, nuts, barley, germinated grains, champignons, oatmeal.
- More vegetable protein (sprouted grains with lentils, chickpeas, tofu beans). The optimal balance between products of plant and animal origin contributes to the prevention of cardiovascular diseases.
- Less salt. This does not directly affect the rate of cholesterol, but contributes to high blood pressure and reduces the elasticity of blood vessels. If you are used to eating too much salt, replace it and other salty foods (mustard, capers, soy sauce) with herbs and spices.
1. Baked potatoes. Cut the potatoes into sticks so that they resemble fries, and dry with a paper towel. Put in a bowl, add 2 tbsp. l olive oil, lightly salt and season with Provencal herbs. Mix well, spread on a baking sheet covered with baking paper.
Put in the oven, preheated to 210 degrees, and cook for 20-25 minutes.
2. Mousse of champignons. Peel the onion and mix with 750 g of finely chopped champignons. Sprinkle with olive oil, salt and pepper.
Leave for 5 minutes. Add 75 ml of water, fry for 20 minutes.
Mix the mushrooms with soy cream, add a little vegetable broth and punch in a blender until smooth.
3. “The right” mayonnaise. Mix 100 g of soft tofu, 2 tbsp. l rapeseed oil, 1 tsp. mustard with 1 tsp. lemon juice (add tarragon or finely chopped green onions, if desired). Refrigerate for 3 hours.
4. Butter dough for the cake. 250 g of flour, combine with 50 ml of rapeseed oil (for sweet cakes) or olive (for hearty). Add some water to make the mass smooth and uniform.
Put the dough in the form and roll. Start the cake to your liking and bake until tender.
5. Omelet with tofu. 200 g soft tofu, 2 tbsp. l soy cream, 2 tbsp. l Cornmeal, 1 tbsp. l malt yeast, ½ tsp. Punch turmeric, a little salt and pepper in a blender. Heat 1 tsp in a non-stick frying pan. olive oil, put the cooked mass and fry for 5 minutes.
Powder finely chopped green onions.
6. Caramel cream (without eggs). Take 50 ml of skimmed milk. Soak 2 g of agar-agar in a small amount of milk in a saucepan, add 75 g of sugar, 1 tsp. vanilla and milk.
Put on the fire and bring to a boil, stirring constantly. Pour into a form or bowl and leave to cool for 2 hours, then pour caramel syrup.
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