High cholesterol levels pose a serious threat to cardiovascular health.
However, many people do not realize that simple changes in diet can significantly improve blood lipid profiles and reduce the risk of developing atherosclerosis and other dangerous diseases.
Understanding Cholesterol
Cholesterol is an important component of cell membranes and is involved in the production of some hormones.
However, its excess in the blood can lead to the formation of atherosclerotic plaques on the walls of blood vessels.
There is a distinction between "bad" cholesterol (LDL) and "good" cholesterol (HDL). The goal is to lower LDL levels without reducing HDL levels.
Saturated fats are prohibited
Foods high in saturated fat are considered the main culprits in raising blood cholesterol levels.
These include fatty meats, whole-fat dairy products, butter, and coconut oil. Replacing these foods with lean meats, low-fat dairy products, and vegetable oils can significantly improve your lipid profile.
Trans fats: the main enemies of health
Trans fats pose a serious threat to the health of the heart and blood vessels. They not only increase the amount of "bad" cholesterol in the blood, but also reduce the content of "good" cholesterol.
The main sources of trans fats are margarine, industrially produced confectionery, fast food and products containing partially hydrogenated oils.
Limiting egg consumption
Eggs contain a significant amount of cholesterol, so their consumption should be limited.
However, it is not recommended to completely exclude eggs from the diet, as they are rich in nutrients. The optimal consumption of eggs is 2-3 per week for people with high cholesterol.
Be careful with seafood
Some seafood, especially shrimp and squid, contains a lot of cholesterol. However, they are also rich in omega-3 fatty acids, which are good for the heart.
Moderate consumption of seafood can be part of a healthy diet, but people with high cholesterol should consult a doctor.
Reducing alcohol consumption
Excessive alcohol consumption can lead to increased levels of triglycerides in the blood, which negatively affects the overall lipid profile.
Limiting or avoiding alcohol helps maintain healthy cholesterol levels.
Avoiding refined carbohydrates
Foods high in refined carbohydrates, such as white bread, sweets and soda, can contribute to higher triglyceride levels and lower "good" cholesterol.
Replacing them with whole grains and fruits has a positive effect on the lipid profile.
Pay Attention to Hidden Sources of Fat
Many processed foods contain hidden fats that can negatively affect cholesterol levels.
It is important to read labels carefully and choose foods that are low in saturated and trans fats.
Including useful alternatives
Instead of excluded foods, it is recommended to include foods in the diet that help lower cholesterol levels.
These include vegetables, fruits, whole grains, legumes, nuts, and fish rich in omega-3 fatty acids.
