Over the years, cheese was demonized in the context of heart and cardiovascular health. And all this due to the high concentration of saturated fats. However, the latest scientific research shed new light on this issue, suggesting that The complete elimination of cheese from the diet may be unnecessary, and sometimes even harmful. It turns out that the key is not to avoid all foods in this category, but a conscious selection of the right variants and a portion size control.
Reports from the world of science show that people consuming moderate amounts of cheese – about 40 g per day – may have even a lower risk of heart and stroke than those that completely give up it. Dietitians are increasingly emphasizing that The problem is not in the cheese itself, but in the way it is consumed and connecting with other ingredients. Properly selected products, especially those with lower saturated fat content, in combination with fiber -rich foods, can be part of a healthy diet even for people with cholesterol problems.
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What cheeses can you eat with high cholesterol? Below you will find items that you can successfully include in your diet:
- Cheddar – Are you a fan of this cheese? In that case, we have very good news for you – you can safely leave it in your menu. Full -fat cheddar does not contain much saturated fats, and the low -fat version has even fewer. It is ideal in small quantities as an addition to salads, sandwiches or bean dishes, where its intense taste will conquer the character of the dish.
- Half -teturous cottage cheese – This is a real star among cheese for people who care about their cholesterol. Its creamy consistency and neutral taste make it perfectly blend in with fruit in smoothies or as a high -protein addition to toast. The two -percent version provides only about two grams of total fat and one gram of fat -saturated fat in half a glass.
- Feta cheese with reduced fat content – Do you belong to feta cheese enthusiasts and could you eat it in virtually every dish? In that case, know that he can also remain in your diet, but in a controlled quantity. How to use it in the kitchen? For example, WZ with whole -grain products that naturally lower cholesterol due to the fiber content.
- Partially degreased mozzarella – On our list there is also a place for people who like in a delicate taste. Add it to your own pizza and salads with seeds and fruit. This product is also an excellent culmination of sandwiches, toast or whole grain tortillas.
- Parmesan cheese – This is a classic Italian position that deserves special attention due to its intense umami taste. One tablespoon has only one gram of saturated fats. You can use it as a sprinkling of baked vegetables, soups and avocado toast – its rich taste will significantly increase the culinary qualities of dishes with a minimal impact on the lipid profile.
What is not allowed to eat when you have high cholesterol? The list of restrictions should focus mainly on products rich in trans fat and saturated. Avoid highly processed foods, deep -fried, fatty meats and full -fat dairy products. If your lipidogram results are far from ideal, also limit sweets, white bread and products containing hydrogenized vegetable oils that significantly increase the level of bad LDL cholesterol.
Sources: Terazpoczy.pl, eatingwell.com
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