Cholesterol: myths, truth and recommendations of nutritionists
Little-known news about cholesterol: it can be of two kinds. "Proper" HDL-cholesterol protects the cardiovascular system, taking part in the elimination of "plaques", blocking the permeability of veins, arteries and capillaries. "Dangerous" - LDL-cholesterol - acts quite the opposite: settling on the walls of blood vessels, forms those very "plaques", which are frequent causes of strokes and heart attacks. The conclusion of dieticians is simple: it is necessary not to conduct a senseless struggle to eliminate any cholesterol in the body, but simply maintain the necessary balance, reducing the level of LDL-lipoproteins in the blood.
Minimize saturated fats in the diet andincrease unsaturated. The former are usually found in fatty meat and sausage products, butter, dairy products, cheese, baked goods and delicacies prepared in deep frying. While the sources of the latter are unsalted nuts and vegetable oils (rapeseed, olive). To exclude "cholesterol" food is completely impossible, and there is no need. Just reduce their intake to several times a week and do not abuse large portions.
Do not forget about spices. Chili pepper - excellent prevention of thrombosis, black pepper - a kind of blocker of "dangerous" cholesterol, ginger - a natural blood viscosity regulator. Saffron, cloves and turmeric also contribute to the increase of "good" HDL-lipoproteins in the body, reducing the risk of vascular diseases.
Move on. Moderate physical activity maintains the cholesterol balance in the norm, saturating the blood with oxygen and updating it. A measured run, unhurried walking, cycling - that's what you need.
