Cholesterol is a naturally occurring fatty alcohol found in all living organisms. It is synthesized in the human liver and comes in part from consumed foods. In small quantities, it is necessary for the production of sex hormones and ensuring the reliability of the membranes-septa in cells. However, an excess of this substance can lead to clogged blood vessels and heart problems.
Cholesterol-rich foods
The main harm to the body is caused by cholesterol of animal origin. It is found in large quantities in lard and fatty meats: pork, lamb and waterfowl. To a lesser extent, it is present in beef, veal, rabbit and chicken. That is why those who suffer from high blood cholesterol levels should avoid such foods or keep their consumption to a minimum.
Any fast food also contains bad cholesterol. Particularly dangerous are fries and chips, hamburgers, cheeseburgers and any other sandwiches with meatballs and sauces. In addition to cholesterol, they also contain a whole range of carcinogens and synthetic substances, which together have a detrimental effect on human health.
Eggs are also on the list of cholesterol-rich foods. Egg yolk is especially abundant in them. If your cholesterol level is high, you shouldn't eat them at all. In other cases, the consumption of eggs should be limited to 3-5 eggs per week, since a person receives the lecithin necessary for the body from them. At the same time, it is better to use eggs in the form of an omelet, hard-boiled or soft-boiled.
Quite a lot of harmful cholesterol is found in fatty dairy products: whole milk, butter, hard cheese, homemade sour cream and cottage cheese. It is also present in margarine. Foods like fried potatoes and pies, cutlets, fried fish and steaks are high in cholesterol.
How to lower the amount of cholesterol in your blood
First of all, it is necessary to revise the diet, excluding the above products from it, or at least significantly reducing their consumption. Fried foods should be abandoned altogether, and fatty meat should be replaced with nutritious and healthy sea fish. The latter product, by the way, contains protein, which is absorbed by the body much better than meat.
It is also helpful to consume foods that lower blood cholesterol more often. These include oatmeal and buckwheat, various nuts, prunes, legumes, peppers, vinegar and mustard. And also some types of fish such as tuna, salmon, halibut and sardines. It is also important to eat more fresh vegetables and fruits. Only they should be filled not with sour cream and mayonnaise, but with unrefined cold-pressed vegetable oil.
As for drinks, it is better to exclude any coffee from the diet, and replace black tea completely or at least partially with green and herbal tea. It is also useful to drink more fresh juices and mineral water.
And, of course, sports activities or even regular long walks at any time of the day, as well as giving up bad habits in the form of alcohol and tobacco, will help to reduce cholesterol.
