Having declared cholesterol the enemy, people often forget that the diet must be balanced. You can not deprive the body of fats and proteins. You just need to reduce the number of foods in which there is a high concentration of cholesterol.
It is necessary
- - vegetables;
- - fruits;
- - lean meat;
- - seafood;
- - sea fish;
- - low-fat dairy products.
Instructions
Step 1
Among the foods high in cholesterol, the leader is meat, which is rich in natural fat. Reduce the use of sausages, smoked meats, fatty meats and lard. However, you should not completely exclude meat products from the diet, since they contain the unsaturated fats that the body needs.
Step 2
Despite the popularity of seafood, it is also high in cholesterol. Squid and shrimp, mussels and marine fish increase the content of the harmful substance in the human blood. However, cook seafood dishes 2-3 times a week. They contain polyunsaturated fatty acids of the Omega-3 class, useful for humans. Just try to cook food in the oven or steamed.
Step 3
When deciding which foods are high in cholesterol, do not forget about milk, sour cream, cheese and cream. If doctors note an increase in the patient's cholesterol level, they recommend limiting the intake of dairy products. However, it is undesirable to completely exclude them from the diet. Use foods with a reduced fat ratio.
Step 4
Egg yolk is a cholesterol-rich product. Therefore, it is shown to use chicken eggs in cooking no more than 1-2 times a week. However, you can only cook protein. It also contains cholesterol in foods that can be classified as semi-finished products and ready-made meals. These are a variety of industrial sauces, including mayonnaise, as well as butter substitutes such as margarine and spreads.
Step 5
Cholesterol foods are almost all baked goods that cannot be prepared without eggs, butter and milk. If you try to eat only cholesterol-free foods, your diet will become monotonous, which will undoubtedly affect your health. Therefore, along with foods containing cholesterol, use more ingredients that contain fiber and pectin, which remove the harmful substance from the body.
