For the prevention of atherosclerosis, it is very important to follow the lifestyle, in particular, diet. 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 the yolks of eggs.
In the presence of atherosclerosis, dietary requirements must be very strict. The consumption of foods containing saturated fat and cholesterol should be sharply limited or excluded, milk should contain no more than 1% fat. When preparing food, use only vegetable oils. From meat, you can use chicken and turkey without skin, young lamb, veal, lean beef. All types of fish are allowed: lean and oily, sea and freshwater. The diet should contain a lot of plant products: potatoes, cereals, fruits. Legumes – peas, beans, lentils – are of great importance in the “heart” diet.
If you have high blood pressure, you should be very careful about salt and avoid foods with a high content of it, as it increases the viscosity of the blood.
Heart-healthy foods
Cod liver oil. It is a source of omega-3 polyunsaturated fatty acids – eicosapentaenoic and docosahexaenoic.
Wheat germ oil. Contains 55-65% linoleic acid, 15-20% oleic acid and 2-7% alpha-linolenic acid, is a source of polyunsaturated fatty acids of the Omega-3 and Omega-6 families.
Salmon, salmon. This fish is one of the best natural sources of omega-3 acids. Two or three fish meals a week – and your blood pressure will be normal. Regular consumption of salmon also contributes to normal blood clotting and, according to statistics, reduces the risk of heart attack by a third. In addition, it contains the powerful antioxidant Astaxanthin, so you can have a strong memory and healthy skin until old age. More “simple” alternatives to salmon will be tuna, sardines and even ordinary herring.
Avocado. Adding a quarter of avocado to salads or meat will lower your bad cholesterol and add good cholesterol to your bloodstream. In addition, special enzymes contained in avocados accelerate the absorption of carotenoids by the body, which is also necessary for a healthy heart.
Olive oil. Contains a large amount of monounsaturated fats that fight plaque cholesterol, preventing vascular occlusion. A joint study by scientists from seven national medical institutes showed that the inhabitants of the island of Crete rarely die of heart attacks, although they have a genetic predisposition to high cholesterol levels. It’s all about the islanders’ diet: for the preparation of salads and kharki 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 that 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. In terms of strength, the effect of consuming blueberries, doctors say, can be compared with the effects of certain drugs.
Eating cherries daily reduces not only cholesterol, but also the risk of diabetes and arthritis. At the same time, cherries can be used as part of compotes, preserves and marmalades.
Spinach. Contains a lot of the beneficial pigments lutein, potassium, folate and fiber. But if this delicacy is not for you, any other vegetables can replace it. Two vegetable meals a day reduces the risk of heart disease by 25%, and each additional serving by another 17%.
Flax seeds. This is a real storehouse of Omega-3 and Omega-6 acids. You can add them to cereals or salads, or use linseed oil for cooking.
Green tea. Today everyone knows that green tea contains many antioxidant substances that are beneficial to our body and protect it from aging. Less well known is the fact that green tea is especially beneficial for those with a predisposition to atherosclerosis and heart disease, as it accelerates the breakdown of fats and cholesterol in the blood. Two to three cups of green tea a day helps to increase the elasticity of blood vessels, lower blood pressure and flush 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.