We still hear that cuisine is rich in cholesterol, which makes us a nation exposed to cardiovascular disease. Check if this is true and how to fight the negative effects of our traditional diet …
Eating dishes containing excessive amounts of animal fats is responsible for the creation of so-called atherosclerotic plaques, narrowing blood vessels and presenting the danger of heart disease, especially myocardial infarction. However, elevation of total blood cholesterol is not yet a judgment. Cholesterol consists of factions, so-called “Bad” cholesterol – damaging blood vessels and “good” preventing atherosclerosis.
Adequate nutrition can reduce the amount of “bad” cholesterol (LDL) and stop the progress of existing damage. Diet can slow down the atherosclerotic processes by as much as 70%.
Foods that raise the level of “good” cholesterol (HDL)
The most effective is raw onion and garlic. In the anti-cholesterol diet, it is also worth replacing the saturated fatty acids found in animal fats with olive oil. Interestingly, alcoholic beverages, such as dry wine, beer and high-risk alcohols in moderate amounts can raise HDL cholesterol.
Foods reducing the level of “bad” cholesterol (LDL)
Oat bran and beans and soybeans are best. The latter is effective primarily in people with genetically conditioned, elevated cholesterol levels. Beneficial effects are also exerted by products rich in vitamin C and beta-carotene. These include, in particular, grapefruit, oranges, apples, unripe bananas, avocados, peppers, broccoli, carrots, onions, etc. It is worth introducing greasy sea fish such as mackerel, salmon, sardines, which protect the blood vessels, preventing deepening atherosclerotic lesions.
The effectiveness of natural anti-cholesterol drugs:
– Half a glass of porridge a day causes an average reduction in total cholesterol by 20% and an increase in “good” cholesterol by 15%,
– A glass of dry wine increases HDL cholesterol by 7%,
– Approx. 1/8 cup of garlic juice causes a 30% decrease in total cholesterol,
– Half a head of onion a day guarantees a 30% increase in the level of beneficial cholesterol (HDL).
Anticholesterol diet in a nutshell!
You should eat:
-fruits and vegetables rich in vitamin C and beta-carotene,
-vegetable oils, nuts and seeds rich in vitamin E,
-oily fish containing Omega acids,
-food rich in unsaturated fatty acids such as olive oil, almonds, avocados.