For the prevention of atherosclerosis, it is very important to monitor the lifestyle, in particular, nutrition. The main reason for the increase in blood cholesterol is the excessive consumption of foods with saturated fats. These include, for example, cheese, sour cream, lard, butter, liver, kidneys, processed cheese, fatty meats. Cholesterol itself is also found in animal products, especially in egg yolks.
In the presence of atherosclerosis, nutritional requirements should be very stringent. It should sharply limit or eliminate the use of foods containing saturated fats and cholesterol, milk should contain no more than 1% fat. When cooking, you should use only vegetable oils. From meat, you can use chicken and turkey skinless, young lamb, veal, lean beef. All kinds of fish are allowed: lean and oily, sea, and freshwater. The diet should have many plant foods: potatoes, cereals, fruits. Beans – peas, beans, lentils are of greater importance in the “heart” diet.
If you have high blood pressure, you should be very careful about salt and avoid foods with high content, as it increases the viscosity of the blood.
Cod liver oil. It is a source of polyunsaturated fatty acids Omega-3 – eicosapentaenoic and docosahexaenoic.
Wheat germ oil. It contains 55-65% linoleic acid, 15-20% oleic, and 2-7% alpha-linolenic, which is a source of polyunsaturated fatty acids of the Omega-3, Omega-6 families.
Salmon, salmon. This fish is one of the best natural sources of omega-3 acids. Two to three fish dishes per week – and your pressure will be normal. Regular salmon intake also contributes to normal blood coagulation and, according to statistics, reduces the risk of heart attack by one third. In addition, it contains the strong antioxidant astaxanthin, so that a strong memory and healthy skin are guaranteed to you until old age. A simpler alternative to salmon is tuna, sardines, and even ordinary herring.
Avocado. Add a quarter of an avocado to salads or meat – this will reduce the level of “bad” and add the “good” cholesterol in your blood. In addition, special enzymes contained in avocados accelerate the body’s assimilation of carotenoids, which are also necessary for a healthy heart.
Olive oil. It contains a large number of monounsaturated fats that fight cholesterol plaques, preventing vascular blockage. A joint study by scientists from seven national medical institutes showed that the inhabitants of Crete extremely rarely die of heart attacks, although they have a genetic predisposition to high cholesterol. It’s all about the diet of the islanders: for the preparation of salads and khaki in Crete, they use exclusively olive oil. When buying oil, choose the one that has undergone the least processing.
Berries Blueberries, raspberries, cherries, strawberries – all berries are rich in anti-inflammatory substances, which significantly reduce the risk of heart disease and cancer.
Blueberries are extremely rich in pterostilbene, an antioxidant also found in grapes and red wine. As suggested by American researchers, this substance is able to stimulate cholesterol metabolism in the body, thereby reducing the number of harmful molecules. The effect of the consumption of blueberries, according to doctors, can be compared with the effect of certain medications.
Daily consumption of cherries reduces not only cholesterol but also the risk of developing diabetes and arthritis. At the same time, cherries can be consumed as part of compotes, and jam.
Spinach. It contains a lot of useful pigment lutein, potassium, folate, and fiber. But if this delicacy is not for you, any other vegetables can replace it. Two vegetable dishes per day reduce the risk of heart disease by 25%, and each additional serving – an additional 17%.
Flaxseeds. This is a real storehouse of Omega-3 and Omega-6 acids. They can be added to cereals or salads, or use flaxseed oil for cooking.
Green tea. Today everyone knows that green tea contains many antioxidant substances that are so beneficial to our body and protect it from aging. Less well known is the fact that green tea is especially useful for those who are predisposed to atherosclerosis and heart disease since it accelerates the decomposition of fats and cholesterol in the blood. Two to three cups of green tea per day help increase vascular elasticity, lower blood pressure, and flush out harmful salts from the body. However, do not get too carried away with this drink: in large doses, it can have a toxic effect on the body.