http___www.kuhar.ba_zdravlje_ishrana-za-osobe-sa-visokim-holesterolom__2.xml
1.1 2.1 2.2 3.1 4.1 4.2 5.1 5.2 6.1 7.1 8.1 9.1 9.2 10.1 11.1 12.1 13.1 14.1 15.1 16.1 17.1 18.1 19.1 20.1 21.1 22.1 23.1 24.1 25.1 26.1 27.1 28.1 29.1 30.1 31.1 32.1 33.1 33.2 34.1 35.1 36.1 37.1 38.1 38.2 39.1 40.1 40.2 41.1 42.1 42.2 42.3 43.1 44.1 45.1 46.1 47.1 48.1
Survive Longer By Lowering Your Cholesterol With These Foods Cholesterol is a waxy, fat-like substance found in your body and in many foods. Your body needs cholesterol to function normally and makes all that you need. However you can end up with too much cholesterol because of the foods you eat and the rate at which your body breaks down cholesterol. Excess cholesterol can build up in your arteries. After a while, the deposits narrow your arteries, putting you at risk for heart disease and stroke. Preparedness is not always about the end of the world. The ‘here and now’ of high cholesterol levels can affect your long-term survivability. Here are several foods that you can eat to help lower ‘bad’ LDL cholesterol levels: Oats – Oatmeal – Bran Studies have shown that oats and bran can significantly lower LDL blood cholesterol levels. Consider eating a bowl of oatmeal every day. Oatmeal contains soluble fiber, which reduces the amount of cholesterol put into your bloodstream. Oat bran in particular has been proven to reduce cholesterol levels and can be added to cereals or homemade breads. Garlic Apparently half a clove of raw garlic a day can significantly reduce LDL cholesterol levels. It can easily be added to salads, or tossed in with your favorite stir fry. Flax Seeds Not only does this food provide you with cholesterol lowering capabilities, but it also provides many other important nutrients, such as omega 3. Flax seeds can be easily added to your cereal in the morning, or topped on salad as an oil. Olive Oil Olive oil contains a powerful mix of antioxidants to lower your cholesterol. Replace butter, lard or mayonnaise with olive oil. Olive oil is high in calories so go easy on the amount. Almonds – Walnuts A handful of nuts – about an ounce and a half – each day of walnuts and/or almonds will help keep blood vessels healthy. Be careful though, as nuts are high in calories and could lead to weight gain. Fish The American Heart Association recommends you eat at least two servings of fatty fish per week. Fatty fish contain omega-3 fatty acids, known to improve heart health. These fish contain the most omega-3 fatty acids: Albacore tuna, Halibut, Herring, Lake trout, Mackerel, Salmon, Sardines Fruits Apples, grapes, strawberries and citrus fruits contain pectin, a soluble fiber known to lower cholesterol levels. Avoid Foods That Raise Cholesterol It makes sense, but the best way to lower cholesterol is to not eat foods that raise cholesterol levels. Watch out for saturated fat – the white “marbling” in meat when it’s cold. Choose extra lean meats rather than fatty meats. Drink low fat or skim milk instead of regular varieties. Use olive oil instead of butter. Not everyone is affected the same way by eating foods that may raise cholesterol levels, but if you’re one of those with high LDL cholesterol (the ‘bad’ cholesterol), common sense indicates that it may be prudent to research which foods may be making it worse and which foods may be better to eat instead. Low-density lipoproteins (LDL) Make up the majority of the body’s cholesterol. It’s called “bad cholesterol” because high levels can lead to heart disease and stroke. High-density lipoproteins (HDL) Called “good cholesterol” because high levels reduce the risk for heart disease and stroke. Scientists think that HDL absorbs bad cholesterol and carries it to the liver, which then flushes it from the body. Triglycerides Triglycerides are not cholesterol, but are a different type of fat. High levels can raise the risk for heart disease. Triglycerides are often part of a blood test doctors do to check cholesterol levels. Desirable Cholesterol Levels according to the CDC Total cholesterol Less than 200 mg/dL LDL (“bad” cholesterol) Less than 100 mg/dL HDL (“good” cholesterol) 40 mg/DL or higher Triglycerides Less than 150 mg/dL
1.1 1.2 2.1 3.1 4.1 5.1 5.2 5.3 6.1 7.1 7.2 8.1 9.1 10.1 11.1 11.2
Ako se ne liječi, visok holesterol može dovesti do udara ili srčanih oboljenja, a može se kontrolisati ukoliko obratite više pažnje na vašu ishranu, jer hrana koju jedete i način na koji je pripremate, može direktno utjecati na tip i količinu holesterola u vašem tijelu. Postoje dvije osnovne vrste, HDL ili dobri i LDL ili loši holesterol, a u nastavku vam nudimo načine na koje biste mogli kontrolisati nivo holesterola u krvi i spriječiti zdravstvene probleme koje uzrokuje povišeni holesterol. Omega 3 masne kiseline Dokazano je da namirnice bogate omega 3 masnim kiselinama povećavaju HDL ili dobri holesterol, a riba, tamno zeleno povrće, suncokretovo i kanola ulje sadrže ovu vrstu masnih kiselina. Mononezasićene kiseline Ulja za kuhanje mogu predstavljati veliki problem kada je u pitanju povišeni holesterol. Ipak, određena ulja sadrže mononezasićene masti koje su povoljne ako imate povišen holesterol. Uvijek koristite kanola ili maslinovo ulje umjesto maslaca. Topljiva vlakna Ne samo da smanjuju nivo LDL-a (lošeg holesterola), već povećavaju i dobri holesterol. Cjelovite žitarice, zob, citrusno voće, mahunarke, jabuke i smeđa riža sadrže topljiva vlakna, pa umjesto prženog mesa ili jaja za doručak, pokušajte za zobenim pahuljicama, jabukama ili narandžama. Proizvodi od soje Konzumiranjem nekog od sojinih proizvoda dnevno možete uveliko povećati vaš HDL ili dobri holesterol, što je svakako povoljno za vaše zdravlje. Izbjegavajte trans masne kiseline Skoro svaka prerađena hrana sadrži trans masne kiseline ili “djelimično hidrogenizirana ulja”. Pokušajte izbjeći ovu hranu, jer ćete na taj način sniziti loši, a povećati dobri holesterol.