Cholesterol is nothing more than a natural fatty alcohol, which is contained in the cellular membranes of our body. Part of the cholesterol is synthesized in the liver, but the main percentage is obtained from food.
This component, like all the others in our body, takes its important place. Cholesterol is necessary for the production of vitamin D, as well as various hormones, including female genital. It plays an important role in the activity of the brain and the immune system. "Then why is it considered harmful and seek to get rid of it?" - you ask.
When is cholesterol harmful?
And the harm of cholesterol begins with an increase in its content in our body. After all, as in everything, a measure is also needed here. Cholesterol is transported by blood in the form of certain compounds - lipoproteins of two types: high-density and low-density. So, the occurrence of incorrect combinations of these compounds, or simply simply the excess of cholesterol in the body, turns its action from good to bad.
Thus, numerous studies have shown that the development of cardiovascular diseases is influenced by the increased activity of low density lipoproteins. And the whole point is that the compounds of low-density cholesterol are transported more slowly than compounds having a high density. As a result, their delay in the walls of the vessels can lead to the formation of plaques, and, subsequently, blood clots. The disease caused by an incorrect ratio of lipoproteins is called unpleasant word atherosclerosis - hardening of the arteries.
The normal level of cholesterol in the blood should not exceed 200 ml per deciliter.
Cholesterol content in food
Of course, when a disease occurs, it must be treated. But in order not to lead up to this, it is better to pay attention now to your food and lifestyle. And the prescription for preventing cholesterol is very simple: move more and eat well. Eat right does not mean to adhere to a strict diet, it is enough to simply consider the cholesterol in foods. To do this, we give a simple plate, which indicates which foods contain cholesterol.
Table of cholesterol content in food
| Products | | Cholesterol mg / 100 g of product | What can | What is not recommended |
|---|---|---|---|
| Meat products | Beef - 80 Pork - 90 Lamb -98 Goose - 90 Rabbit - 90 Liver - 80 Chicken - 80 Sausage boiled - 50 | Chicken, turkey, rabbit, lean beef, boiled sausage, ham without fat | Fatty grades of meat, fat, smoked meat, sausage with fat, poultry skin |
| Fish and seafood | Fish not fatty grades (ok.2%) - 54 Oily fish (over 12%) - 87 | Sea fish, shrimp, squid | Fatty river fish should not be fried, but baked |
| Dairy | Milk (fat content 3%) - 14 Kefir (1%) - 3.2 Sour cream (10%) - 100 Butter - 180 Processed cheese - 62 Cheese hard - 80-120 Cottage cheese (8%) - 32 Curd (18%) - 57 | Kefir, low-fat cottage cheese, yogurts, pasteurized milk, low-fat cheeses | Cream, fatty grades of cheese, condensed milk, milk powder, fatty sour cream |
| Eggs | Yolk egg - 250 Egg white - 0 | Egg white can be eaten as many | If the cholesterol in the blood is high, use the egg yolk very rarely |
| Vegetables fruits | - | You can eat without restrictions | Preferably not fried |
| Nuts and seeds | - | You can eat without restrictions | Preferably not fried, but fresh |
| Soups | - | Fish and vegetable broths | With chicken and meat broths must remove the foam |
| Second courses, side dishes | - | Cereals and legumes | At a minimum, pasta with meat, fried potatoes, fat pilaf, all fried and fatty |
| Oils | - | Olive, corn, coconut, sunflower, sesame and others | Vegetable oils can be used without restrictions |
| Bakery products | White bread and loaf - 200 Buns and confectionery products, depending on the type - from 70 | Bread from a meal of coarse grind, bread with bran, bread, bread from rye flour, bread with sprouted grains | Bread from white wheat flour is preferably limited, respectively, confectionery products too |
As you can see, foods with a high cholesterol content are all fatty and fried. Do not you think that these rules somehow resemble the principles of rational nutrition? After all, everything has one starting point. It is also recommended to follow some simple rules:
- give preference to the liver, but not fried;
- it is desirable to minimize the consumption of fatty foods, including fatty meat;
- at least once a week include in your diet fish and other seafood;
- lean on porridge, vegetables and nuts;
- exclude smoked meat, hamburgers, chips, fries;
- limit the consumption of biscuits, white bread, as well as sweets.
Just do not forget that nutrition is not limited to everything, because the factors that contribute to the accumulation of excessive cholesterol, are a sedentary lifestyle and smoking. So, prevention should be carried out in a complex. Walking, smoking cessation and no chips! It's very simple, you just want to.