High cholesterol is one of the most common chronic conditions facing millions of people worldwide. Although some of the cases are determined by genetics, nutrition and lifestyle plays a huge role. Restricting saturated fat consumption, including more fiber and healthy, can improve cholesterol balance and reduce the risk of cardiovascular disease.
What is cholesterol and why is it important?
Cholesterol is a fat content that is necessary for the production of vitamin D, hormone and digestive processes. However, excessive levels of bad (LDL) cholesterol can accumulate in the walls of blood vessels, increasing the likelihood of heart disease and stroke. The task of good cholesterol is to remove excess cholesterol from blood flow. When High cholesterol Combines with high triglyceride rates, with an even greater health risk.
The influence of saturated fat at high cholesterol
Research shows a clear link between saturated fat and high cholesterol. The main sources of these fat are fatty meat, butter, cheese, baked goods and fryed food. The American Heart Association recommends that saturated fat make up to 6 % of the daily calories. This means that a person consuming 2000 kcal per day should not exceed 120 kcal.
Foods that help reduce cholesterol
- Healthy fat -Avocados, nuts, olive oil, salmon and other Omega-3 fish.
- Fiber – legumes, apples, broccoli, lentils. Soluble fibers bind cholesterol in the intestine and remove it from the body.
- Vegetables and fruits – Half of the plate should be filled with plant products during each meal.
Source: eatingwell.com
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