High cholesterol level - harmful effectsIn reality, things are slightly more complicated, because there is a “useful” cholesterol (called HDL cholesterol) and a “harmful” cholesterol (called LDL cholesterol). The risk of plaque mainly depends on the ratio of useful and harmful cholesterol.
There are two main causes for the elevation of cholesterol levels: an inherited predisposition and unhealthy eating.
It must be said that vegetables and fruits do not contain any cholesterol. This is why vegetarians do not face the risk of increased cholesterol levels. Cholesterol in found only in animal foods and especially these three: fatty meats, egg yolks and cream. Those who know they face the risk of high level of cholesterol should avoid consuming these aliments.
Cholesterol depends on energy balance, reflected by body weight, age, physical activity, estrogen hormone levels (women). Sustained physical activity and eating fatty acids prevents the accumulation in the liver. Cholesterol is becoming increasingly dangerous as we age.
In postmenopausal women the amount of cholesterol increases due to the lack of estrogen hormone.
It is recommended to follow a specific diet that mainly consists of foods that contain low quantities of cholesterol.
Other plants used as spices are able to significantly decrease cholesterol: garlic and thyme. Among fruits, apples have most of these properties. If the regime alone, followed for three months is not enough to maintain control of values cholesterol, it is necessary to go to the doctor for a checkup.
Maybe the most effective aliment that decreases the risk of high level of cholesterol and the formation of plaque, more effective even than the vegetarian nourishment is fish. Nothing is more important than eating fish regularly (at least 2 pounds per week) for maintaining adequate levels of cholesterol. So in terms of cholesterol, we deal with the fish paradox: the fatter (salmon etc) the healthier.
– Foods low in saturated fat: vegetable oils, fruits, vegetables, grains, low-fat milk.
– Foods with unsaturated fats: olive oil, soybean oil and sunflower oil.
– Foods with low levels of cholesterol: any food of plant origin.
Food not recommended:
– Red meat, offal, sausages, eggs, mayonnaise, cream, refined sweets.
– Diets high in saturated fat: butter, fat, cream, sour cream, bacon
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