Good and poor cholesterol in products or products that reduce and increase cholesterol: list, table. TOP-10 products that greatly increase cholesterol

In this article, we will consider products that increase or reduce cholesterol in our body.

Cholesterol in products is today the main topic for all those who are trying to lead or adhere to a healthy lifestyle. We pay attention to packages marked with the inscription “without cholesterol”, often not even suspecting that this is just a marketing move.

For example, in vegetable oil, on the bottle of which there is such a marking, cholesterol cannot be in principle, and its presence in animal products is not always to the detriment of our body. Therefore, we will study products that increase or reduce its level, dividing into a “good” and “bad” element.

Cholesterol in products: is it so dangerous to increase - the rules for consumption of products

• Cholesterol is an important building material for cell membranes, it controls the intake of cells and the purification of nutrients. With its help, the development of hormones important for the vital activity of the hormones takes place.
• Cholesterol in products is only 20%, which our body receives, and 80% - It is produced by our liver! In this case, the incessed cholesterol turns into the body into Lipoproteins - complex compounds, depending on the density of which cholesterol are customary to be divided into two types. In terms of speaking- On the "bad" and "good."
  • “Bad” remains on the walls of blood vessels, negatively affects blood circulation, contributes to the formation of blood clots, “good”, on the contrary, cleanses the vessels and favorably affects blood circulation. This occurs depending on the quality and combination of the products we consume.
• And even if cholesterol is increased in our blood, this still does not mean anything. Complex chemical processes must be passed so that it turns into "bad". And here it is already important what products, in what quantity and in what combination we consume. In addition, it is worth considering whether our body is able to cope with their processing in order to turn everything into “good” cholesterol.

Important: this process can be controlled if you pay attention to the composition and compatibility of products, as well as remember several important rules.

Remember:

1. Cholesterol consumption should be no more than 400 mg per day, But to a greater extent, not the amount of cholesterol consumed is important, but the ability of products to increase or lower cholesterol. And also takes into account the body's ability to turn it into “bad” or “good”.
2. Consumption some plant products, Which do not contain cholesterol, may well contribute to the production of "bad" cholesterol in the body. These belong All foods fried in vegetable oil, baking industrial production, margarine.
3. Control over the level of cholesterol in the blood should include not only the amount of its flow with food, but also the ability to prevent its accumulation in the blood, as well as ensure speedy excretion from the body. And for this it is important to know what products contribute to a decrease and increase in blood cholesterol.
4. But before talking about products, it is worth saying about water. Water - The ideal means of reducing cholesterol in the blood. If the body receives it in abundance, this helps to normalize the excretory system, accelerate metabolism, cleanse the body of toxins and improve the processes of transforming “bad” cholesterol into “good”.
5. And Do not abuse the amount of salt in food. It also contributes to the delay of "bad" cholesterol in the blood.

Cholesterol in products: Products and drinks that contribute to a decrease in blood cholesterol and its elimination from the body

If you do not regulate cholesterol in products and in your diet, then be sure to include the following components in your diet:

• Green tea

This tonic drink, thanks to the antioxidants contained in it, has ideal properties to reduce blood cholesterol and eliminate it from the body. The main role in this is played by such a substance as Epagallokatechin Gallat. Two or three cups of green tea per day are quite able to cope with this task.

• Cocoa

Cocoa contains an antioxidant Flavanol, reducing blood cholesterol. Which in a small amount is useful for the body. But this drink should not be abused, one cup of cocoa for breakfast is quite enough. Also an important condition - you need to cook cocoa on water or vegetable milk.

• Rice

Rice, thanks to the fiber that is part of it, falling into the stomach, is able to absorb toxins and toxins. At the same time, it removes them from the body, while reducing the level of “poor” cholesterol in the blood. In addition, the rice also acts as a prevention from cancer. But they cannot be carried away! Permissible dose from 50 to 85 g per day and no more than 3 times a week, Since he is very calorie. BUT When overeating, the opposite effect is also possible - a leap of cholesterol, as well as extra pounds.

By the way, we suggest you read the list of all products with high calories in our article - "High -calorie products"

• Garlic and ginger

The healing properties of garlic, as well as ginger, have been known since antiquity. One clove or slice per day is enough to 10% reduce blood cholesterol and favorably affect the metabolic process. They also perfectly clean the vessels from cholesterol plaques.

• Fresh fruits and vegetables

Almost all fresh fruits and vegetables are an excellent source of fiber and are able to fully cope with “poor” cholesterol, if you include them in abundance in their daily diet. The most useful are considered Grapefruit, grenade, raspberries, papaya, pineapple, avocado, kiwi, grapes, tomatoes, carrots, beets, broccoli. The exception is only potatoes containing a lot of starch. But there is a small amendment - fried or stewed potatoes with animal protein are harmful to our body, and boiled or in a uniform is even useful.

Also, for our enrichment, we offer to study the material about potatoes and even potato diet - "Can I eat potatoes when losing weight and how to lose weight on its basis?"

• Dried fruits

Inclusion in the daily menu Kurags, prunes, figs, raisins It will also contribute to cholesterol decrease.

• Seeds and nuts

Inclusion in a daily diet 50-60 grams of nuts and seeds, especially almonds, cashew and sunflower grains, will help transform "bad" cholesterol into "good"

• Flax seeds, sesame seeds, dill and wheat germ

All these components are available and easy to use. You can add them in the form of spices, steam with boiling water or mix with honey. But most importantly, they not only reduce blood cholesterol, but also clean the vessels, remove lipids naturally and help you get rid of toxins.

• Whole grain cereals

They are an excellent source of fiber, which contributes to the elimination of lipoproteins and the transformation of “bad” cholesterol into “good”. In addition, unlike purified cereals, they retain all nutrients in their composition and improve metabolic processes in the body.

• Legumes and soy

Fiber of beans is able to reduce cholesterol to 8%, and soy protein is able to absorb “poor” cholesterol to 6%. In addition, they give a charge of satiety and contribute to the improvement of digestion, accelerate the excretion of radionuclides and heavy metals, and also cure the risk of cancer!

Cholesterol in products that contribute to increasing blood cholesterol levels

If you try to exclude cholesterol in products, then you should certainly limit the list of products that contain a large amount of saturated fats.

• Meat products andoffal

Almost all meat products with a high fat content are a source of “poor” cholesterol and contribute to its accumulation in the blood. They should appear on your table only in exceptional cases, for example, on holidays. The exception is only the meat of the rabbit, turkey and white meat of chicken, and only in boiled form or steamed.

• Sausage and industrial pastes

These are enemies of the diet and "good" cholesterol. In addition, they also increase appetite, forcing us to eat even more!

We also offer to read our article "Enemies of diet or products that enhance the appetite"

• Animal fats, margarine, low -quality butter

The product, the richest rich in saturated fats and largely contributes to the accumulation of "bad" cholesterol in the blood. Ideally, animal fats should be completely excluded from the diet and replaced with plant fats.

• High -fat dairy products

All dairy products, over 1% fat (cottage cheese - over 5% fat) are a source of “bad” cholesterol and should be excluded from the daily menu.

• Fat cheeses

All solid cheeses above 20% fat are a source of “bad” cholesterol. If possible, they should be replaced with low -fat cheeses or low -fat cheeses.

• Industrial pastries and confectionery

Bunks, cookies, butter pastries and various sweets are a source of “bad” cholesterol and should be excluded from the daily diet.

• Harmful products by typechips and fast food

This menu is considered a real generator of “bad” cholesterol and sediment of toxins on the walls of the vessels. Its consumption should be limited to children under 12 years of age and even minimize adults!

By the way, we suggest you read our article "How often can you eat fast food?"

• Fried foods on a large amount of vegetable oil

Vegetable oil itself does not contain cholesterol, but the consumption of products fried on it not only promotes the production of “poor” cholesterol in the blood, but also saturates the body with poisonous components that form in the process of frying. Such products should be completely abandoned!

• Brains beef or pork, red caviar

These are leaders in their categories. Brains are the most dangerous product that gives us when eating 100 g of as much as 2300 mg of cholesterol. Caviar is slightly smaller - 566 mg, but still much higher than the daily norm. In addition, it is worth emphasizing shrimp and squid, which increase cholesterol content by 60%.

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