More vegetables and less meat.
The diet should be tasty, wholesome and properly balanced, especially if you have elevated levels of cholesterol in the blood. On his page in Instagram the dietician Irina Isayeva told what the rules will help to affect lipid metabolism.
The specialist noted that our body is too complex and each has it arranged differently, so the absolute link between certain foods and increased levels of cholesterol (CH) cannot be set. However, there are certain nutrition recommendations that may influence lipid metabolism.
The doctor noted that to normalize cholesterol levels do not need to eliminate all fats from the diet. Fats are important and necessary component of the menu, his daily allowance for women is becoming 60-70 grams and for men is 70-90 g. 50% of this provision should come from plant sources and the other 50% of the animals.
A major factor in product selection is the amount of saturated fats (VAW) within them, but rather of certain fatty acids (palmitic, lauric, myristic). They affect the increase in cholesterol levels.
Unsaturated fats help reduce levels of “bad” cholesterol and triglycerides, so vegetable oils, especially olive, is rich in oleic acid, must be in the diet daily. It is also worth to include in the diet of fruits and vegetables (apples, carrots, beets, citrus, cherry, plum, pumpkin). Very useful to use oily fish as it contains omega-3 fatty acids, which help reduce formation of atherosclerotic plaques.
From the diet is recommended to exclude: lamb, processed meat, alcohol, coffee, fast food, cakes, biscuits and other sweets.