Which foods have the highest cholesterol levels?
These top 6 foods naturally lower cholesterol
Cholesterol, cholesterol level, cholesterol values - these terms have certainly been heard quite often in recent years. Especially among the older generation, cholesterol problems are being diagnosed more and more often.
The influence of cholesterol on health is quite considerable -If the cholesterol level in the blood is too high, for example, vascular calcification can occur.
Doctors often prescribe drugs to lower cholesterol levels. But also the right diet or a long-term change in diet can do a lot to keep your cholesterol level naturally low.
We'll tell you now which foods are healthy for you and your cholesterol, how you can make sure you don't fall into a cholesterol trap with a healthy breakfast and how you can prevent having to take medication.
Which cholesterol levels are "normal"?
Total cholesterol should not be higher than 200mg / dl (milligrams per deciliter). Total cholesterol is divided into HDL cholesterol (high density lipoprotein) and LDL cholesterol (low density lipoprotein). The latter has a vascular damaging effect and should therefore be kept low.The good HDL cholesterol should always be kept above 40mg / dl - it protects the blood vessels! The bad LDL cholesterol should never level out above 160mg / dl.
Which foods should you avoid if you have high cholesterol?
With the abundance of foods available to buy, it is often difficult to find out which of the purchased products are really healthy for the body.There are definitely some foods that you should definitely avoid if you want to keep an eye on your cholesterol levels.
Meat that is too fatty is always a danger. You should also avoid crustaceans and shellfish. Sausages with a high fat content can also lead to an increase in cholesterol levels. High-fat dairy products are also a trap, including cheese, butter, milk, and cream. Sweet pastries, sweetened drinks and sweets in general are all not always healthy for many reasons - also in connection with the cholesterol balance.Fast food and ready meals are also very high on the “no-no-list”.
Does alcohol affect cholesterol levels?
Alcohol is an integral part of our society - many people consume at least a small amount almost every day. Although many studies do not attribute good properties to alcohol in any amount, the positive effect of moderate amounts of alcohol on the cardiovascular system cannot be denied. But what about the cholesterol?
According to long-term studies at the University of Tampere in Finland, alcohol in small amounts leads to a decrease in LDL cholesterol and an increase in HDL cholesterol. In contrast to HDL cholesterol, LDL cholesterol is the bad variant! So should you drink alcohol to balance your cholesterol levels? This question is easy to answer: No. In larger quantities (more than 48g per day, or a small beer), the risks outweigh the benefits. The increase in HDL cholesterol and the associated benefits are also rather marginal.The total cholesterol balance is also affected - total cholesterol and HDL cholesterol rise in equal measure.
So what foods naturally lower cholesterol?
Animal products with a high fat content such as fatty meat, whole milk, cheese or butter as well as heavily sweetened foods and large amounts of alcohol raise the cholesterol level and should therefore be avoided. But which foods have the opposite effect and have a positive effect on your cholesterol levels? We have summarized the top 6 for you here:
1. Whole grains support healthy cholesterol levels
All whole grain products are an important part of a healthy diet - what has been known for centuries. Whole grain flakes, mueslis, noodles and dark rice varieties are particularly rich in fiber and therefore very healthy. Even at breakfast you can make sure to do something good for yourself.The best way to start the day is with a healthy wholemeal muesli or wholemeal bread.
2. Legumes for improved cholesterol levels
Legumes such as chickpeas, bean sprouts, beans or lentils are a real gold mine when it comes to cholesterol. They are not only healthy and keep us fit, no, they are also rich in vegetable protein and fiber, which bind the unhealthy LDL cholesterol. All-rounder, so to speak.
3. Healthy fats from avocados
But now the real all-rounder is coming: the avocado! TheFat content of almost 30%In the ripe state it can appear frighteningly high at first, but this fat is very healthy! The avocado consists mainly of unsaturated fatty acids, which are good for the body. With its many positive properties, it truly belongs to the “superfood” category.
4. Fruits and vegetables for high cholesterol
It should really be clear to everyone by now that fruits and vegetables are part of a balanced and healthy diet like the amen in prayer. Be it the aubergine or the apple, both are very healthy for the human organism. Apples and pears are rich in pectin, which lowers the levels of LDL in the blood. For example, you can refine your breakfast with fruit in the morning. There is nothing better than starting the day with a Bircher muesli with freshly grated apple:
Bircher Muesli Original basic recipe
- 50 g oat flakes
- 600ml milk
- 1 lemon
- 4 apples
- 4 tablespoons of grated or chopped hazelnuts
- Put the oatmeal in a bowl and cover with water
- Put the mixture in the refrigerator and let it soak for at least an hour
- Take the porridge out of the fridge in the morning and add the milk
- Rub the apples over the muesli and stir in
- Sprinkle the grated or chopped hazelnuts over the muesli
5. Green tea helps against high cholesterol
Tea lovers are now prick up their ears. Green tea contains a lot of antioxidants and is therefore very positive for the blood lipid level. So if you generally like to drink green tea in the morning, you will be relieved - for everyone else, warm drinks for breakfast promote the circulation and let you start the day more pleasantly. So why not give it a try?
6. Nuts as natural cholesterol-lowering agents
Nuts are already very popular with us. They taste delicious and are very healthy!When consumed in moderation, nuts such as walnuts, almonds or pistachios can lower cholesterol - It is important not to eat too many of them at once and to choose the unsalted version. In order not to exceed your daily requirement of nuts, we would recommend topping your morning porridge with a delicious portion of nuts of your choice. So you not only start the day delicious, but also do something good for your body!
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