What should people with high blood cholesterol eat?

People with high cholesterol should not eat brain, pig's pig, whole chicken eggs, pig liver, chicken liver because of high cholesterol.

Diet plays an important role in the treatment of blood cholesterol to prevent atherosclerosis and coronary artery disease. The principle is to reduce the total energy intake during the day to lose weight according to body mass index BMI if there is overweight, obesity.

Reduce the energy of the diet step by step

Each week, about 300 kcal is reduced compared to the diet until energy is achieved corresponding to BMI. Weight and BMI should be monitored to adjust total monthly or quarterly calories to prevent weight loss too quickly or too much.

Reduce the amount of fat

People with high cholesterol should remove foods high in saturated fatty acids such as fat, butter, and meat broth.

Depending on BMI, fat should only account for 15-20% of total energy. The ratio of saturated fat = 1/3 of total fat. Using peanut oil, olive oil, soybean oil instead of fat and should eat oil seeds such as sesame, peanut, chestnut, pumpkin seeds to provide polyunsaturated fatty acids omega 3, omega 6. If available The condition should be supplemented with natural fish oil because it contains unsaturated fatty acids. Eliminate saturated fatty acids such as fat, butter, and broth.

Reduce cholesterol intake to less than 250mg / day

Do not eat foods high in cholesterol, such as brain, pig oval, whole chicken eggs, pig liver, chicken liver. Egg yolk is high in cholesterol, but many lecithin is a regulator of cholesterol metabolism. Therefore, in people with high blood cholesterol, it is not necessary to abstain from eggs but should eat eggs 1-2 times per week.

Increase protein (protein)

Use low fat meats such as lean beef, lean skin chicken, pork tenderloin, fish and beans. Should eat products made from soybeans: soy milk, tofu, tofu, soybean meal, soybean yogurt . Soy-based foods contain a lot of plant estrogen and isoflavon significantly reduces Total cholesterol, low density lipoprotein (LDL) and triglyceride cholesterol.

Less fat-rich protein such as half-fat and half-fat meat, meat and pork . Protein amounts to about 12-20% of total energy, including animal protein and plant protein.

Limit sugar, honey

Maximum should only 10-20 g per day.

Use cereals in combination with potatoes

Should eat brown rice, or lie to provide more fiber to contribute to eliminating endogenous cholesterol.

Eat lots of vegetables

Actively eat more vegetables, vitamins and fiber supplements.

The main food choices are included in the diet to combat the harmful oxidation effects of free radicals such as vitamin E-rich foods: bean sprouts, vegetable oils, gac oil, gac processed products; foods rich in beta-carotene: carrots, pumpkin, gac, ripe papaya, mango, dark green vegetables such as vegetables, spinach, spinach, spinach, vegetables, broccoli .; foods rich in vitamin C: fruits and vegetables in general; Selenium-rich foods: vegetables, spinach, cabbage .

Some special ingredients of food that also have antioxidant effects like drinking green tea daily can reduce the risk of coronary heart disease by 44-58%. Health benefits for flvonoid, an antioxidant found in teas.

In addition to a reasonable diet, exercising regularly every day is also an important factor that has a positive effect on health.