From all angles, we are assured by advertisers that cholesterol is something terrible and harmful, just deadly. However, if this is true, then why does the body produce it? Suicidal tendencies - it is unlikely, but to figure out what kind of use of cholesterol is worth.
Useful cholesterol?
Cholesterol is a fatty substance. In our blood, it can be in a free form, and also in compounds - in the lipid membrane. In a similar compound, this is not cholesterol, but lipoprotein compounds.
These compounds, in turn, are divided into two types:
- high-density lipoproteins - "useful";
- lipoproteins of low density are "harmful".
Our liver produces cholesterol on its own, and most of the cholesterol that our blood test shows is lipoproteins from the liver. However, the larger the mass of a person, the higher the production of cholesterol. And excessive, like too little of it is already dangerous ...
The concentration of high-density lipoproteins (LVPP) should be 35% of all lipoprotein compounds, that is, 65% of the lipoproteins are low-density lipoproteins, in other words "harmful" cholesterol. Here we come to the most interesting - do we need an anti-cholesterol diet?
Why do I need cholesterol?
Cholesterol is involved in the production of a mass of hormones, they are an integral part of cell membranes, fatty acids, which are necessary for normal digestion. Cholesterol is a very important antioxidant that protects us from harmful free radicals. In addition, he participates in the assimilation of vitamins A, E, D, K. With reduced cholesterol, sexual desire disappears.
Diet
Of course, if you have the wrong ratio of HDL and LDL, you need to find the cause (unbalanced diet, impaired liver function, excess weight or all together), and start a diet to lower cholesterol.
The essence of the diet is not in the observance and order of intake of proteins, carbohydrates and fats, but in the consumption of "right" products.
Fats
First of all about prohibitions. It is necessary to exclude or minimize the consumption of animal fats - saturated fatty acids, as well as cholesterol-containing products - by-products (liver, kidneys, brains, etc.). In addition, you should not get involved in fatty fish and caviar.
Replace most animal fat with unrefined vegetable oils. Oils have a choleretic effect, and also intensify the intestinal peristalsis. All this contributes to the removal of excess cholesterol.
Carbohydrates
As for carbohydrates, a diet that reduces cholesterol should pass without fast carbohydrates, which are very easily converted into cholesterol. Focus should be on complex carbohydrates, rich in vitamins, vegetables and fruits. In general, vitamins are needed to the maximum, you can resort to the use of multivitamin complexes.
Menu
During the diet of lowering cholesterol, you should as often as possible prepare dishes from vegetables, fruits and berries - soups, compotes, kissels, salads, cabbage soup, beetroots, etc. It is also recommended the use of freshly squeezed juices - especially vegetable juices.
It is recommended to use dairy products of low fat content and dishes from them - syrniki, casseroles, soufflé .
With regard to flour, you can eat biscuits and rye bread. From meat in the diet we leave only lean species, chicken without fat, and also low-fat fish. The use of seafood is welcomed.
Cereals, legumes and cereals are in high esteem. They can be cooked in any combination, in soups and cereals, casseroles.
The main dose of fats should account for unrefined vegetable oils, however, to exclude butter by 100% is not worth it. It contains retinol, which is not found in vegetable fats.