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Everything about preventing cardiovascular disease part 3: Diet Cholesterol

  1. Click here to read Part 2:

  1. Everything about preventing cardiovascular disease part 2: Blood pressure Herbs

  1. High cholesterol is an important risk factor for both cardiovascular disease, these remain two of the leading causes of death in the Netherlands. You can keep cholesterol levels healthy with the right nutritional plan. The right diet will not only help prevent high cholesterol, but can also reduce cholesterol if someone already has high cholesterol.

Amount of trans fat

  1. While many people blame cholesterol from meat and the like for high cholesterol, that is often not the most important factor. Often times, it is fat in a person's diet that has the most impact on cholesterol levels. Saturated and trans fats significantly increase cholesterol levels.

  1. Healthy adults should try to get less than 10 percent of the daily calories from saturated fat. Those who have pre-existing cardiovascular disease will need to limit saturated fat to less than 7 percent of the daily calories. Fatty meats, whole (fatty) dairy products, and butter are important sources of saturated fat in the diet.

  1. Read more about healthy fats here: Everything about healthy fats

  1. Trans fat is the most harmful form of fat known. You should try to limit trans fat intake to less than 1 percent of the daily calories, but in the end, it is better to eliminate these fats completely from a diet. Trans fat can be found in processed foods and margarine. Read labels carefully and avoid foods containing partially hydrogenated oils as an ingredient, which indicates the presence of trans fat. The reason these fats are so bad for our body is because they don't normally occur in nature.

  1. The body is therefore not sure what to do with it, which means that it sometimes remains in our blood for too long and is often stored as belly fat.

  2. As a result, the body does not really know what to do with it, which means that it sometimes remains in our blood for too long and so that it is often stored as belly fat.

Cholesterol nutrition

  1. While it is true that you need a little cholesterol in your body for the body to function properly, the body itself is already capable of making all the cholesterol it needs. As a result, a daily diet does not have to contain cholesterol.

  1. Cholesterol recommendations differ based on current health status. When someone has high cholesterol or already suffered from cardiovascular disease, they should limit their cholesterol to less than 200 mg per day. A healthy person should try to limit daily cholesterol intake to less than 300 mg.

  1. Animal products such as eggs, meat, milk, butter, cheese and shellfish contain cholesterol. It does not contain vegetable food.

  1. You should therefore normally consume less than 300 mg of cholesterol per day. Cholesterol is a fatty substance that we get from eating beef, chicken and dairy products such as eggs and milk. To make sure you don't accidentally eat too much cholesterol, I recommend that you eat lean meat if you eat meat and eat the low-fat dairy versions too.

  2. So you should normally consume less than 300 mg of cholesterol per day. Cholesterol is a fatty substance that we get from eating beef, chicken and dairy products such as eggs and milk. To make sure you don't accidentally eat too much cholesterol, I recommend that you eat lean meat if you eat meat and eat the low-fat dairy versions too.

  1. The body needs a variety of proteins, carbohydrates, fruits and vegetables to maintain a good diet. Don't just pay attention to portion size, but also the nutritional content of each meal and snack. Try to fill your plate with at least half with vegetables and then a quarter of carbohydrates and a quarter of (lean) meat. Instead of meat you can also take extra vegetables for a healthy vegetarian dish with as little cholesterol as possible.

  2. The body needs a variety of proteins, carbohydrates, fruits and vegetables to maintain a good diet. Don't just pay attention to portion size, but also the nutritional content of each meal and snack. Try to fill your plate with at least half with vegetables and then a quarter carbohydrates and a quarter (lean) meat. Instead of meat you can also take extra vegetables for a healthy vegetarian dish with as little cholesterol as possible.

Meat products

  1. Eat less than 250 grams of lean meat per day. Examples include fish, chicken breast, lean beef and pork tenderloin, steamed shrimp, and leg of lamb. Certain meat products, such as ground beef and chicken, have a numeric percentage on the nutritional label at many supermarkets that say how "lean" it is (how much fat is in it).

  2. Eat less than 250 grams of lean meat per day. Examples include fish, chicken breast, lean beef and pork tenderloin, steamed shrimp, and leg of lamb. Certain meat products, such as ground beef and chicken, have a numeric percentage on the nutrition label at many supermarkets that says how "lean" it is (how much fat is in it).

  1. Buy meat that is at least 90 percent lean, so with less than 10 percent fat. Avoid processed meats, including bacon, deli meats, sausages, and animal organs, such as liver. You should also pay attention to added sugars. They are also not good if you suffer from high cholesterol. Avoid processed meats with added sugar.

Fruits and vegetables

  1. Almost all fruits and vegetables contain little or no cholesterol. This applies to fresh fruits and vegetables, as well as the dried, frozen and canned versions. Avoid canned items with added sugar or salt as this can lead to increased cholesterol levels. These substances cause higher inflammatory values ​​so that cholesterol can "stick" in the blood vessels for longer.

  1. Cook vegetables with little or no butter, oil or salt.

Carbohydrates

  1. Examples of low-cholesterol carbohydrates include whole grain bread, whole grain pasta, and brown rice. Buy whole grain versions of bagels, pita sandwiches, and French bread. Avoid white bread and products containing white flour.

  1. Enjoy baked potato chips, for example, as long as no extra oil was added when making the chips. While they are of course tasty, eating sweet breads, croissants, and pastries is not recommended, but other foods made with pork fat, hydrogenated oil, and saturated oil should also be avoided.

Notes

  1. Often people still want something in between, in which case nuts are a fantastic choice. Nuts such as almonds and walnuts contain niacin, which has been proven to lower cholesterol. The fat of these nuts consists of the healthy polyunsaturated fatty acids. Some nuts, walnuts for example, are rich in omega-3 fatty acids, just like tuna and salmon. Diets high in omega-3 fatty acids can lower both total cholesterol and triglycerides.

Finally ...

  1. Your diet is very important in the development and reduction of high cholesterol. Your body itself already produces cholesterol and therefore does not actually need extra cholesterol from animal sources. Yet we like to eat meat and we like to drink a glass of milk, which sometimes causes you to take just too much cholesterol. Therefore try to stick to fruit, vegetables, nuts and lean meat. To keep your cholesterol low.

  1. Click below to read Part 4: Everything about cardiovascular disease prevention part 4: Diet High Blood Pressure

  1. Lower cholesterol through diet? Discover the most complete total solution to lower high cholesterol! .