Without cholesterol, the body can not function normally, but when it is too much, it becomes our enemy. However, there are simple and really effective methods to reduce excessive cholesterol. First of all, change your diet – enter products rich in fiber, omega-3 acids and vitamins into your daily diet.
Cholesterol does not have the best quotes. Meanwhile, slimming features we can not do without him. For example, it takes part in the formation of hormones and bile acids. The body itself produces 1-2 g of cholesterol daily. From the liver , where it is mainly produced, it arrives with the blood to all the cells of the body.
Good and bad cholesterol
|Cholesterol is a fatty compound, so it does not dissolve in the blood. To move, it must connect with special transporting proteins. In this way lipoproteins are formed (lipids are fats, proteins – proteins). Lipoproteins differ in density. Those with low density, called LDL, provide cholesterol to the cells. From there, excess cholesterol receives high density lipoproteins, HDL, and transports it back to the liver, where it is used to produce bile acid. In this way, the body excess cholesterol – if it is small – breaks down and excretes. Although we need both factions, the HDL fraction is called “good” cholesterol, LDL has been called “bad” cholesterol.|
The reason is one: when LDL is too much, it becomes harmful because it causes atherosclerosis – a degenerative disease of the arteries. “Bad” cholesterol is deposited inside the blood vessels in the form of deposits (atherosclerotic plaques) that impede blood flow. Our body can produce the necessary amount of cholesterol, but it also receives what we eat (from 20 to 40 percent), especially from animal fats. It is easy to lower its level by modifying the diet a bit, ie limiting products rich in these fats. The other great ally in the fight against excess cholesterol is an active lifestyle. that is limiting products rich in these fats. The other great ally in the fight against excess cholesterol is an active lifestyle. that is limiting products rich in these fats. The other great ally in the fight against excess cholesterol is an active lifestyle.
on the one hand, it is about limiting the consumption of cholesterol-rich products, and on the other hand it must provide those that will increase the “good” cholesterol fraction. It is similar to the Mediterranean diet: we eat a lot of fish, vegetables and fruits, and the dishes are sprinkled with oil. You should plot from the menu red meat, offal and fatty meats: salami, bacon, sausages. You have to give up butter, lard and bacon. Dairy products should be avoided with full-fat milk and its products, such as cream, yellow and processed cheeses and full fat curds. The number of eggs must be limited to 2-3 weeks (this applies to yolks, because proteins can be eaten without restrictions). White bread, prohibited chips and all fast food, as well as alcohol (except for wine) are inadvisable.
Substances that lower the level of bad cholesterol
It is also worth meeting other allies. There are substances in nature that lower the level of “bad” LDL and increase HDL. We find them in vegetables, fruits, cereals, herbs and fish. Some of them are so valuable that medicated preparations are made from them.
- Gamma-linolenic acid (GLA)
It is a compound found in evening primrose, also rich in other valuable unsaturated acids, which are involved in regulating the level of lipids (fats) and help prevent atherosclerosis.
- Carnitine (compound of amino acids)
It has a beneficial effect on fat metabolism in the body. Its natural source is lean meat.
- Soy lecithin
It positively affects the level of fat and cholesterol in the blood, which reduces the risk of atherosclerosis and related cardiovascular diseases. Supports the body in the use of fat-soluble vitamins: A, D, E and K.
- Flower pollen
It is useful in disorders of lipid metabolism, atherosclerosis, with high levels of cholesterol and triglycerides in the blood. Adults should take 20 to 40 g of pollen per day, preferably 3 times a day, 30 minutes to 2 hours before eating. Pollen can be ground before serving or thoroughly chewed before swallowing. Pollen combines well with honey, milk or yogurt, etc.
- Omega-3 acids
They lower the content of triglycerides and LDL cholesterol, and increase the amount of HDL cholesterol. Most of them are in oily marine fish, as well as in oil and oil, e.g. rapeseed.
This is an amino acid present in garlic. Together with ajoene and garlicin, it helps to lower cholesterol by an average of 10 percent. Just eat 2-3 cloves a day. If you do not tolerate the smell of garlic, swallow it in the form of capsules.
Plant provitamin A, effectively neutralizes free radicals and protects the HDL fraction. It is a lot of carrots, green parsley, dill, spinach, cress, beetroot, tomatoes, chicory, red paprika, lettuce, broccoli, leek and rye sprouts. Beta-carotene dissolves well in fats, so you should add a bit of oil or vegetable oils to the dishes. The daily requirement for provitamin A is covered by one medium carrot.
It works with choline (it facilitates transfer of fat from the liver to other organs and its absorption in cells), it also takes part in the transformation of cholesterol, thanks to which it protects the body against atherosclerosis.
- Dietary fiber
Especially soluble, otherwise known as pectin, inhibits the absorption of dietary cholesterol from the intestine, which leads to increased production of this compound in the liver and, consequently, to lowering blood cholesterol. Our diet should provide 30-40 g fiber a day. Green vegetables abound, especially spinach and cabbage. A lot of fiber also provides green beans, green peas, broad beans, and among the root vegetables, first of all, carrots, celery, parsley. It is also worth to reach for legumes, especially their dry seeds. To avoid unpleasant bloating after eating, we can pour the boiling water over the seeds before boiling and set aside. After an hour, pour water, pour the seeds in fresh water and cook. In addition, be sure to supplement the fluids in an amount of at least 2 liters a day,
Named differently with nicotinic acid, vitamin B3 or PP – it reduces the level of “bad” cholesterol, and increases the amount of “good”. The most is her liver, lean meat, whole grains, peanuts, avocados.
- Vitamin C
It is a powerful antioxidant, its richest source being: blackcurrant, wild rose, parsley, brussels sprouts, broccoli, cauliflower, red and white cabbage, pepper.
- Plant sterols and stanols
They are contained in leaf vegetables and vegetable fats. They have the ability to lower cholesterol. In addition, they block the absorption of cholesterol into the blood from the digestive system. It is worth reaching for products enriched with these substances: for coolers and salad dressings, Pro-Activ yoghurts, and whole-blood breads beneficial to our blood system, lubricate with Benecol or Flora Pro-Activ margarines. Daily intake of 2-3 g sterols and stanols reduces LDL cholesterol by 10-15%. It should be remembered that products containing plant sterols and stanols are recommended primarily for people with abnormal cholesterol levels.
- Vitamin E
It protects LDL molecules from free radicals, thanks to which cholesterol does not penetrate into the walls of blood vessels and does not create atherosclerotic deposits. A good source of this vitamin are soybeans, wheat germs, oils, green vegetables and whole cereal grains.
- Vitamins from group B (especially B6, B12)
They help the liver to reduce too high levels of homocysteine – an amino acid that damages endothelial cells and increases the effects of “bad” cholesterol (LDL).
They are antioxidants from the group of carotenes. They protect “bad” cholesterol from oxidation. Lycopene is found in vegetables with a red color. Most of it is in ripe tomatoes, but the easiest way to assimilate in the form The source of lutein are yellow and orange vegetables and green leafy (kale, lamb’s lettuce, lettuce, pumpkin).
Natural phenolic compounds that affect the color, taste and smell of many vegetables – also protect our heart and arteries. We absorb them the most, eating onions, Italian cabbage, broccoli or beans. Lots of flavonoids are also found in tea, grapes, cocoa, grapefruit.
They participate in the removal of fatty deposits and increase the amount of “good” cholesterol. There are many of them in chokeberry juice and in red wine.