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Natural vegetable oils - truth and fiction. Dr. Kovalkov's Diet: General Information and Kovalkov's Principles for Lowering Cholesterol

To give the body the desired shape without harming one's own health is the main goal of someone who wants to get in shape and keep it for many years. But what diet to choose so that the process of getting rid of extra centimeters does not become stressful for the body?

The famous nutritionist Alexei Kovalkov proved that in order to obtain the desired result, violence against oneself is undesirable and even contraindicated. Severe restrictions lead to negative consequences, so the doctor developed his own method of weight loss and shared the secret of how to lose weight wisely in the book and program of the same name called "Family Size".

The Kovalkov program is not just a diet, it is a set of measures necessary for a smooth gradual transition to proper nutrition and restoration of metabolism. The Kovalkov diet has a varied menu and is suitable for the whole family.

Advantages of the Kovalkov technique

The prolonged diet from Dr. Kovalkov stands out against the backdrop of fanatical weight loss programs and is fundamentally different from them. The author is an example of the effectiveness of his technique, with the help of which he managed to lose up to 50 kg, thereby earning the respect of patients.

The Kovalkov Clinic has an impeccable reputation and is recognized as one of the most sought after in Moscow. According to the Kovalkov method, many grateful clients have lost weight and restored their health. Today, everyone can appreciate the benefits of the diet: no need to count calories, avoiding starvation, self-torture and exhausting workouts, a phased diet that allows you to lose weight without titanic effort and stress, cleansing the body and improving overall health, preventing many diseases and a balanced healthy diet for all families.

Cruel attitude to your body and excessive restrictions are fraught with nervous breakdowns and eating disorders. The Kovalkov program, on the contrary, is suitable for anyone who has sufficient patience and strives to maintain the result for a long time.

Preparing the body for a diet

Any changes in nutrition require some effort, so the transition to a new way requires moral and physical preparation. It can take 2-4 weeks, during which you need to be patient, positive mood.

• eat small meals 5 times a day;
• drink at least 1.5 liquids (, unsweetened);
• replace animals with plants;
• limit the consumption of complex after 18:00 and more than 5g;
• include dairy products in the diet and;
• do not forget about light physical exercises;
• forget the taste of alcohol, fast food and foods with a high glycemic index (GI).

A GI index above 70 is considered high, a list of the most popular products and components that need to be discarded is presented in the table. Their absence reduces the risk of developing diabetes and the level.

Products and components to avoid

Product name	GI
	146
French baguette long	136
rice noodles	131
, ale	130
Cookie	106
	103
Wheat toast bread	100
	99
	96
fried, baked	95
	95
Buns for hamburgers	93
Pasta	91
Mashed potatoes	90
	90
Rice flakes	90
Donuts	88
Ice cream	87
Corn flakes, popcorn	85
boiled	85
White bread, rice	85
boiled potatoes	83
	83
	80
Chips, crackers	80
Muesli with nuts and dried fruits	80
brown rice	79
sweet canned	78
waffles	76
	75
	75
	74
	74
Millet groats	71
	70
and other feed	70
Sweet corn boiled	70
	70
Chocolate white, milk	70
Marmalade, marshmallow	70
Sugar	70
, vareniki	70

Diet nutrition according to Kovalkov is diverse and balanced, so the list of allowed foods changes depending on the current stage. The third phase has almost no restrictions, however, high GI foods should be excluded from the diet forever to maintain the effect.

First phase: cleansing the body

The first stage is aimed at a comprehensive cleansing of the body from toxins and toxins. Its duration is 1-2 weeks until the desired result is achieved. During this time, you can part with 5-10 kg of excess weight or more.

This period is the only one in the cycle when you should strictly adhere to the recommendations of a nutritionist and limit your food.

An example of the optimal menu for the first week:

• breakfast - a glass of fat-free or fresh vegetable juice, a tablespoon;
• lunch - half or sour;
• lunch - stewed vegetables or unleavened buckwheat porridge with herbs;
• afternoon snack - or a green apple, a glass of juice;
• dinner - vegetable salad with a piece of low-fat cheese.

Before going to bed, it is permissible to eat the protein of a boiled egg or drink a glass of low-fat, and unsweetened apples are suitable to satisfy hunger during the day. If you drink water an hour before a meal, you can fool the body by filling the stomach and get a feeling of extra satiety.

Losing weight can weaken the body, so you should avoid power loads and nervous tension.

Examples of simple recipes

Since this period is considered the most difficult, the menu should be as diverse as possible.

The first ingredients that come to mind for dinner are:

• cucumbers, tomatoes, - 2 pcs;
• red sweet onion - 1 pc;
• pitted - a third of the can;
• or low-fat - 100 g;
• and other fresh herbs;
• - 1 tsp;

In this combination, it is easy to recognize the famous Greek salad, in which you can replace high-calorie components with dietary ones without deviating from the classic recipe.

Keeping in mind the benefits of apples, you can prepare a healthy sweet and sour salad with the following products on hand:

• - ½ head;
• cucumber - 1 pc;
• carrots - 1 pc;
• apples - 2 pcs;
• olive oil - 1 tsp

A vegetable-based diet is a godsend for vegetarians who have managed to modify even traditional meat salads. During the first phase of the Kovalkov diet, vegetarian recipes will help you discover a new dish every day.

Second phase: proper nutrition

After gaining the desired size, a person switches to a healthy diet. The first stage eliminates fat deposits and restores the intestinal microflora, while the second allows you to smoothly exit the restriction mode.

The second stage lasts from one month to six months, during which time natural weight loss is observed. To stabilize nutrition, it is worth gradually including seafood, lean meat, fish, low fat.

Monthly menu example:

• breakfast - oatmeal with fruit or low-fat with bran;
• lunch - a handful of nuts or dried fruits;
• lunch - vegetable puree, boiled chicken breast;
• afternoon tea - cottage cheese;
• dinner - steamed fish with vegetables.

The diet still excludes foods from the list of prohibited foods and salt in large quantities. Vegetables, meat and fish should be stewed or steamed. It is important to observe five meals a day and not overeat.

Third phase: consolidation of the result

At the third stage, the body is aware of its new weight and finally gets used to a new lifestyle. During this period, a person makes the most comfortable diet for himself, as the list of acceptable products expands and includes the entire range that the technique can offer.

It is not forbidden to indulge yourself from time to time with pastries, bitters and other delicacies, without deviating from the norm. It is also acceptable to use high-quality, which in moderation will bring unambiguous benefits.

The effectiveness of the Kovalkov technique

Dr. Kovalkov's program is a classic healthy diet, so it has no contraindications. Its effectiveness is confirmed by the reviews of patients who noted positive changes in the body:

• improvement of the digestive system;
• lowering cholesterol and sugar levels;
• normalization of metabolism and water-salt balance;
• the acquisition of good habits that help to avoid the debilitating feeling of hunger;
• gaining a diet and overall improvement in well-being;
• maintaining the tone, elasticity of the skin;
• strengthening hair and nails.

The list of advantages of the technique can be supplemented with the remark that all aspects of human life depend on proper nutrition. Taking care of your health motivates others to change for the better, and this is the key to personal happiness, a successful career and family well-being.

What everyone needs to know about this “sworn” enemy of our health and how are “good” cholesterol and “bad” cholesterol? 1. Cholesterol is fat

In fact, if you do not go into biology, it is more correct to call it fatty substance. It is present in our cells (more precisely, in their membranes) and performs many different functions, in particular, it regulates membrane permeability, participates in the production of sex hormones and adrenal hormones, promotes the formation of "solar" vitamin D in the body, as well as vitamins A, E and TO.

2. Cholesterol is bad

As we have already found out, we need this substance. Through the circulatory system, cholesterol is carried by special compounds - lipoproteins, consisting of lipids (fats) and proteins (proteins). And this is where the division into bad and good cholesterol. Low density lipoproteins (aka low density lipoproteins, LDL, LDL) carry cholesterol from the liver cells, where it is formed, to all other cells in our body. High density lipoproteins (high density lipoproteins, HDL, HDL) act in the opposite direction, binding and removing excess cholesterol deposits. And if there are too many low-density lipoproteins, cholesterol does not have time to be excreted and begins to accumulate, primarily in the form of “plaques” on the walls of blood vessels. This is where it becomes “bad”, increasing the risk of atherosclerosis, coronary heart disease and other diseases of the cardiovascular system.

“Low-density cholesterol forms plaques inside blood vessels, gradually narrowing their lumen. Atherosclerosis occurs. And if a blood clot “clings” to such a plaque, the lumen may close completely, a heart attack or stroke will occur" - Alexey Kovalkov, nutritionist, host of the programs "Food according to the rules and without", "Family Size".

3. The main culprit of high cholesterol is food.

Of course, "cholesterol-rich" foods (butter, bacon, margarine, hard varieties, cottage cheese and cheeses with a fat content of more than 30%, cream, egg yolk, ice cream, condensed milk, fatty meat and offal, sausages) inevitably increase "bad" cholesterol. But, as scientists have found out, up to 80% of cholesterol is synthesized by the body on its own. And most often in its high content in blood are to blame for metabolic disorders (average total cholesterol level in the blood - 3.0-6.0 mmol / l, in different laboratories, as well as for different ages, the standards may vary). By the way, many doctors believe that women should have a lower cholesterol level (up to 5-5.5 mmol / l). And for example, UK National Health Service calls the ideal level less than 5 mmol / l. Of course, if cholesterol is close to the upper limit of the norm or there is a “bad heredity” - you can’t do without a diet. It is also worth bearing in mind that high cholesterol sedentary lifestyle, overweight, smoking and alcohol may contribute.

4. The lower the cholesterol, the better.

There are a number of studies showing that cholesterol level below normal can lead to immunological disorders and depression. In addition, many doctors believe that normal (not low!) cholesterol also contributes to the prevention of cancer.

5. Vegetable oils are a source of good cholesterol

In fact, they contain no cholesterol at all. And the inscription on the bottle of sunflower oil "Cholesterol Free"- nothing more than a marketing ploy. But polyunsaturated fatty acids and other substances present in many oils really help to reduce the level of "bad" cholesterol. Avocado and olive oil are especially useful in this sense.

Many of us have heard that cholesterol unhealthy. For a long time, doctors, nutritionists, and even pharmaceutical giants have convinced people around the world that the level is the most important indicator of their health.

In some countries, for example, in the USA, mass hysteria about this "deadly dangerous" substance has reached unprecedented proportions. People firmly believed that the main cause of their diseases (, heart problems, etc.) is "bad" cholesterol.

Health food stores began to open everywhere, where cholesterol-lowering products were sold at completely non-budget prices. Cholesterol-free became especially popular, which even stars of the first magnitude adhered to.

In general, paranoia about cholesterol has done its job. Drug manufacturers, food manufacturers, and nutritionists have made even more money out of everyone's fear. And what benefit did ordinary people get from all this hype? How sad it is to realize, but not everyone knows what cholesterol is. , and whether it is necessary to do something specifically to reduce its level.

What is cholesterol and how to deal with it?

We think that each of us at least once wondered how to get rid of cholesterol in. Before we talk about the dangers of cholesterol for the human body, let's look at the basic concepts.

So, cholesterol or cholesterol (chemical formula - C 27 H 46O) is a natural lipophilic (fatty) alcohol, i.e. an organic compound found in the cells of living organisms.

This substance does not dissolve in water, like other fats. In human blood, cholesterol is contained in the form of complex compounds (including transporter proteins or apolipoproteins ), so-called lipoproteins .

There are several main groups of transporter proteins that deliver cholesterol to various organs and tissues:

• macromolecular (abbreviated as HDL or HDL) are high-density lipoproteins, which are a class of lipoproteins, often referred to as "good" cholesterol;
• low molecular weight (abbreviated as LDL or LDL) - these are low-density lipoproteins, they are also a class of blood plasma and belong to the so-called "bad" cholesterol;
• very low molecular weight (abbreviated as VLDL or VLDL) is a subclass of very low density lipoproteins;
• chylomicron - this is a class of lipoproteins (i.e. proteins) that are produced by the intestines as a result of the processing of exogenous lipids (a group of organic fats), differ in their significant size (diameter from 75 to 1.2 microns).

Approximately 80% of the cholesterol contained in human blood is produced by the gonads, liver, adrenal glands, intestines, and kidneys, and only 20% enters the body with food.

Cholesterol plays an important role in the life cycle of living organisms. This organic compound is involved in the process of production of essential substances by the adrenal glands. steroid hormones (, progesterone, and so on), as well as bile acids .

The normal functioning of the human immune and nervous system is impossible without cholesterol. Thanks to this substance, the body synthesizes, which is of decisive importance for calcium-phosphorus metabolism.

How to lower the level of cholesterol in the blood?

It is reliably known that cholesterol can harm the human body due to the formation of cholesterol plaques on the walls of blood vessels. As a result of such a negative impact, the risk of thrombosis increases, which in turn leads to the risk of developing , and the onset of a sudden coronary death .

Speaking about the dangers to human health, experts refer to studies that found that in countries where high levels of cholesterol in the blood of the population were recorded, cardiovascular diseases are widespread.

Therefore, do not rush and think about how to lower cholesterol as a matter of urgency. He's not the only one "guilty".

In addition, the body does not produce anything superfluous and harmful to itself. In fact, cholesterol is a kind of protective mechanism. This substance is indispensable for the cells and walls of blood vessels, which cholesterol “repairs” in case of wear or damage.

Low cholesterol makes blood vessels as vulnerable as high concentrations of this compound in human blood. Everything is not as simple as it seems at first glance. Therefore, talking about how to lower the level of cholesterol in the blood with drugs or a special diet is necessary only in case of real need.

In addition, only a doctor can conclude that the patient needs special therapy in order to reduce the cholesterol content in the body and avoid possible negative consequences for his health. However, do not lose vigilance, because cholesterol can really be dangerous.

Therefore, it is worth monitoring its level for all people after forty years of age, regardless of gender, and especially for those who are prone to cardiovascular diseases, suffer from or from excess weight . Blood cholesterol is measured in millimoles per liter (abbreviated as mmol/L*) or milligrams per deciliter (mg/dL*).

It is considered ideal when the level of "bad" cholesterol or LDL (low molecular weight lipoproteins) does not exceed 2.586 mmol / l for healthy people and 1.81 mmol / l for those suffering from cardiovascular diseases. Average and acceptable for doctors indicators cholesterol values ​​are considered in the range from 2.5 mmol/l to 6.6 mmol/l.

If the cholesterol index exceeded the level of 6.7, what to do in such a situation, and most importantly, how to avoid it. To prescribe treatment, doctors are guided by the following indicators:

• if the level of LDL in the blood reaches a value higher than 4.138 mg / dl, then the patient is recommended to follow a special therapeutic diet in order to reduce cholesterol values ​​\u200b\u200bto 3.362 mmol / l;
• if the level of LDL stubbornly keeps above 4.138 mg / dl, then in such situations, patients are prescribed drug treatment.

• *mmol(millimole, equal to 10-3 mol) is the SI unit of measurement for substances (short for International System of Measurement).
• *Liter(abbreviated l, equal to 1 dm3) is an off-system unit of measurement of capacity and volume.
• *Milligram(abbreviated as mg, equal to 103 g) is the SI unit of mass.
• *Deciliter(abbreviated dl, equal to 10-1 liter) - a unit of volume.

Source: Wikipedia

Cholesterol treatment

The causes of high blood cholesterol levels are:

• obesity ;
• prolonged smoking;
• overweight due to overeating;
• disruption of work liver , for example, bile stasis as a result of alcohol abuse;
• overabundance adrenal hormones ;
• unhealthy diet (love for too fatty foods containing harmful trans fats, for foods high in carbohydrates, such as sweets and carbonated drinks, as well as a lack of fiber in foods);
• flaw thyroid hormones ;
• sedentary lifestyle and low physical activity;
• flaw reproductive system hormones ;
• insulin hypersecretion ;
• kidney disease ;
• taking certain medications.

There are cases when the treatment of high cholesterol is prescribed for such a little common diagnosis as hereditary familial dyslipoproteinemia (deviations in the composition of lipoproteins). So how do you treat high cholesterol? It should be noted that a medical solution to this problem is not immediately resorted to and not in all cases.

There are not only medicinal ways to influence cholesterol in order to reduce its level. At the initial stage, you can cope with the problem without pills. Doctors say that there is no better cure than prevention. Lead a healthy and active lifestyle.

Try to walk more in the fresh air, watch your diet and do any sport that involves at least a small but regular physical activity.

With this lifestyle, you will not be afraid of any cholesterol.

If changes in lifestyle did not give positive results, then in this case, the doctor prescribes to the patient statins are drugs that lower cholesterol levels and prevent diseases such as stroke and heart attack .

In addition to statins, there are other drugs that reduce the content of "bad" cholesterol, which differ in their composition. It is important to note that both statins and other medicines designed to fight cholesterol have a number of contraindications and, as it turned out in the course of large-scale scientific studies, serious side effects.

Therefore, many people are wondering how to lower cholesterol levels without drugs. The first thing that comes to mind in this situation is to try the methods of treating cholesterol with folk remedies. Traditional medicine is an unconditional storehouse of useful information, where you can find many answers to the question of what to do if high cholesterol levels threaten your normal well-being.

However, do not rush to treat “bad” cholesterol with folk remedies. Be prudent and first visit a doctor who will determine the cause of the ailment, as well as expertly explain how to lower blood cholesterol without pills.

Folk remedies to lower blood cholesterol

Let's talk about how to reduce cholesterol in the blood with folk remedies. It is possible to influence the level of cholesterol in the blood not only with the help of a special diet and medicines. In some cases, the fight against folk remedies with high cholesterol can be extremely effective.

The main thing is to avoid undesirable negative consequences (allergic reaction, deterioration) before starting self-treatment at home, visit a doctor. There are many folk remedies for lowering cholesterol.

However, not all of them will really help to lower the level of this substance to normal levels. It's all about the different reactions of the human body to certain folk remedies for high cholesterol in the blood.

The same method may be effective for one person, but useless or even dangerous for another.

Therefore, doctors are extremely skeptical about self-treatment, even at first glance, with absolutely harmless and proven folk methods for centuries.

Still, it is better to be treated under the supervision of a doctor who will be able to adjust the therapy in time to achieve the best result.

So, how to lower cholesterol folk remedies. Treatment with folk remedies is primarily the use of all kinds of "gifts" of nature, for example, infusions and decoctions from medicinal herbs or healing vegetable oils.

The use of homeopathic remedies to lower cholesterol levels is allowed only in cases where you are sure that such treatment will not provoke the occurrence of serious complications, for example, persistent allergic reactions . Therefore, do not overdo it with self-medication, so as not to harm your health even more.

Proponents of traditional medicine argue that some medicinal herbs are as effective in the fight against cholesterol as modern pharmacological drugs. To conclude the legitimacy of such statements, one can only experience the healing effects of homeopathic methods of treatment. So, how to get rid of "bad" cholesterol and how to clean the walls of arteries with herbs.

Perhaps it is this medicinal plant that can be considered the most effective in the fight against cholesterol . The rhizome of Dioscorea contains a large amount saponins , which, when combined with cholesterol and proteins in the human body, have a destructive effect on the generative protein-lipoid compounds.

You can make a tincture from the rhizome of the plant or take chopped Dioscorea root four times a day after meals with one teaspoon of honey, which, by the way, is on the list of products recommended for use with cholesterol problems. The effectiveness of this homeopathic remedy has been proven by scientific research.

Dioscorea Caucasian will help not only to thoroughly clean the vessels, but also significantly improve the condition with atherosclerosis , reduce pressure, normalize the work of the cardiovascular system, for example, when or tachycardia . In addition, the active components of the plant are used in the production of choleretic and hormonal preparations.

fragrant callisia

In the people, this plant is commonly called the Golden Mustache. Callisia is a houseplant that has long been used as a remedy for diseases. , inflammatory processes of the prostate gland , as well as ailments associated with metabolism.

The sap of the plant contains kaempferol, and beta-sitosterol . These vegetable flavonoids according to the assurances of traditional healers and have a beneficial effect on the human body. To lower cholesterol, an infusion made from the Golden Mustache is used.

To prepare the medicine, the leaves of the plant are taken, washed and cut into small pieces, and then poured with boiling water. The golden mustache is insisted for a day, and then they drink the infusion one tablespoon three times a day half an hour before meals. Keep the medicine container in a dark place. Such an infusion helps to fight not only cholesterol, but also high blood sugar.

The healing properties of this type of leguminous plants are officially recognized by medicine and are widely used in the pharmaceutical industry for the manufacture of various kinds of medicines. Licorice roots contain many highly active compounds that will help normalize high cholesterol levels in the human body.

A decoction is made from the root of the plant in the following way. Two tablespoons of crushed dry licorice root are poured with two cups of boiling water, and then boiled over low heat for another ten minutes, while stirring constantly.

The resulting broth is filtered and insisted. Take this medicine four times a day after eating.

It is important to remember that it is advisable to use a decoction of licorice root for no more than three weeks in a row.

Styphnolobius or Japanese Sophora

The fruits of such a legume as sophora, in combination with white mistletoe, effectively fight high cholesterol levels. To prepare the infusion, you need to take one hundred grams of each of the herbal ingredients and pour one liter of vodka.

The resulting mixture is infused for three weeks in a dark place, and then consumed before meals three times a day, one teaspoonful. This tincture will help cure, improve blood circulation and normalize blood cholesterol levels.

Alfalfa

The juice from the leaves of this plant is used to cleanse the body of harmful cholesterol. To return cholesterol levels to normal levels, two tablespoons of alfalfa juice should be taken three times a day for one month. This plant effectively fights against and, and also promotes the healing of nails and hair.

The fruits and flowers of this plant, as well as licorice root, were recognized by doctors as an effective drug in the fight against certain diseases.

Hawthorn inflorescences are used to prepare an infusion to lower cholesterol.

The flowers are poured with boiling water and infused for about twenty minutes.

Use an infusion based on hawthorn inflorescences should be at least four times a day, one tablespoon before meals.

Blue cyanosis

The dry rhizome of the plant is ground into powder, poured with water, and then boiled over low heat for about half an hour. The prepared broth is decanted and allowed to cool. You need to use such a drug four times a day before bedtime, and also after two hours after eating.

Also, such a decoction can be used in treatment. In addition, cyanosis normalizes blood pressure, helps to improve the functioning of the nervous system, improves sleep and effectively eliminates the effects of stress.

Linden

Another widely used medicinal plant at home. Linden blossoms help lower cholesterol. They make a powder, which is taken three times a day, one teaspoon for a month.

Dandelion

Gardeners and amateur gardeners call this plant a weed and do their best to fight its bright yellow flowers until they turn into a beautiful balloon of seeds. However, a plant such as dandelion is a real healing storehouse. In folk medicine, dandelion inflorescences, leaves and rhizomes are used.

In the fight against cholesterol, dandelion rhizome is useful, which is dried and then ground into powder. In the future, it is taken thirty minutes before meals, washed down with plain water. As a rule, after the first six months of treatment, people notice a positive result.

Flax seeds are a really effective remedy that helps to remove excess cholesterol from the blood vessels of the body. You can buy this homeopathic remedy in many pharmacies. Flax seeds need to be added to food, for convenience they can be ground into powder using an ordinary coffee grinder.

Remember that this herbal remedy has a number of serious contraindications that you must be familiar with before starting self-treatment.

Flax seeds not only cleanse the vessels from cholesterol plaques but also help to strengthen the cardiovascular system and normalize the work of the gastrointestinal tract.

Effective in normalizing cholesterol levels can also be infusions and decoctions prepared on the basis of jaundice, propolis, white cinquefoil, two-year-old aspen, milk thistle, psyllium seed, evening primrose, valerian root, and thistle.

You can list herbal remedies endlessly, so we stopped at the most popular and effective ways to influence cholesterol levels.

Foods to lower blood cholesterol

Let's talk in more detail about how to remove cholesterol from the body. Probably, many of us at least once thought about how to lower cholesterol at home without resorting to drugs. Of course, it is best to contact a doctor who will provide qualified assistance with this problem.

However, if you still decide to act on your own, then before proceeding to take action, you first need to learn how to check your cholesterol level at home.

In order to find out how much cholesterol is contained in the patient's blood, doctors use the standard.

What can be used at home to measure cholesterol and obtain similar information? Fortunately, we live in a highly technological age, and ordinary people are armed with many previously exclusively medical devices, for example, a kit for determining the level of cholesterol or blood sugar.

After all, there are such categories of people (sick or people with a severe form of cardiovascular disease) for whom it is vital to have such information. Since cholesterol is conditionally divided into “good” and “bad”, a specialized kit for home use allows you to determine the level of both subspecies of biologically active compounds.

In some versions, the kit also includes a test strip for determining the level triglycerides in blood. The kit contains several test strips that act on the principle of litmus paper, i.e. change their original color when interacting with cholesterol.

Moreover, the shade of the test strip depends on the level of cholesterol in the blood. To carry out the analysis at home, you need to wash your hands, then with a special lancet, which is in the kit, pierce the fingertip and touch the test strip. A number will appear on the screen of the device, indicating the amount of cholesterol currently contained in the blood.

To successfully pass the analysis in the medical laboratory, the patient must follow a number of rules and recommendations that are also relevant for conducting research using a home kit. Since the concentration of cholesterol directly depends on many factors, before a home check, you should not smoke cigarettes, drink alcoholic beverages, even weak ones and in small quantities.

Oddly enough, even the position of the human body affects the accuracy of the analysis. It is believed that the most accurate result can be obtained in a sitting position.

A person's diet is extremely important for checking cholesterol levels. What can you eat and what should you avoid before checking your blood for cholesterol?

Approximately three weeks before the biochemical analysis, doctors advise patients to follow a simple diet, the main feature of which is that you need to eat foods that contain the least amount of animal fats. Priority should be given to fruits, vegetables, dairy products and vegetable fats.

The emotional and psychological mood of a person before analysis is also important. Stressful situations, as well as worries about your health, can affect the result of a cholesterol test. Therefore, before taking the test, doctors recommend not to be nervous and spend some time in peace, for example, you can sit down and think about something pleasant, in general, relax.

So, let's move on to answering questions about what reduces the level of a harmful compound in the blood and how to quickly lower cholesterol at home. If you are facing the above problems, then you should start following the recommendations below.

Go in for sports. Many cardiologists argue that regular physical activity not only strengthens the entire human body as a whole, but also contributes to the removal of cholesterol blocks accumulated in the arteries. Remember, it is not at all necessary to be a professional athlete, to maintain health, you can simply take long walks or do exercises every day in the fresh air, in general, move.

After all, as the ancients said: “Movement is life!”. Scientists have proven that people over the age of fifty who regularly take walks in the fresh air for at least forty minutes are less prone to cardiovascular diseases than their sedentary peers.

It is also helpful for the elderly to walk at a slow pace to prevent heart attack or stroke and cleanse the vessels of harmful cholesterol. However, it is worth remembering that when walking, the pulse of an elderly person should not deviate from the norm by more than 15 beats per minute.

Give up bad habits. You can call this advice universal for any ailment, because smoking or drinking in large quantities harms all people without exception. We think it makes little sense to talk about the harm that cigarettes cause to the body, everyone is already well aware of how nicotine kills human health.

Smoking increases the risk of developing atherosclerosis , one of the main causes of which is considered high cholesterol. As for alcohol, everything is not so simple here, since there are a considerable number of adherents of the theory that a small amount of spirits (no more than fifty grams) or two hundred grams of dry red wine contribute to the normalization of cholesterol levels.

According to many respected doctors, alcohol , even in small quantities and of good quality, cannot be considered a medicine in this case. After all, many people are forbidden to drink alcohol, for example, the sick diabetes or hypertension. Such an "alcoholic" medicine can seriously harm, rather than cure, such people.

Eat right. This is another universal rule, because a person's health depends not only on his lifestyle, but also on what he eats. In fact, eating the right way to live a healthy and fulfilling life is not difficult at all. It just takes some effort, like learning how to cook healthy meals that are rich in various compounds that are important for good health.

Balanced diet is the guarantee of health. Doctors and nutritionists have been repeating this simple truth to their patients for decades. In the case of bad cholesterol, this statement takes on even more important meaning. Because it is thanks to the right diet that you can get rid of the problems associated with such a substance as cholesterol.

What foods contain cholesterol?

In order to control cholesterol levels, you need to follow a certain diet and avoid foods high in this biologically active compound. Remember that cholesterol is lipophilic fat , the level of which can both increase and decrease the usual food consumed by humans.

Let us consider in more detail the content of cholesterol in foods and determine which of them increase the level of this substance in the blood.

As you can see, in the table above, there are no such types of products as vegetables, fruits, berries, nuts and seeds, as well as vegetable oils (olive, coconut, sesame, corn, sunflower). This is due to the fact that they contain a small amount of cholesterol. That is why these foods form the basis of a specialized diet that reduces blood cholesterol levels.

What foods raise cholesterol?

Many people mistakenly believe that cholesterol is always an absolute evil for the body. However, this is not entirely true, since there is "bad" (LDL, low density) and "good" (HDL, high density) cholesterol. A high level of one really causes significant harm to health, and a lack of the second leads to the development of no less serious diseases.

When the LDL content is high, the walls of the blood vessels clog fatty plaques . As a result, nutrients do not enter the human heart in the right amount, which leads to the development of severe cardiovascular pathologies . Often, the harmful effects of cholesterol lead to instant death of a person.

Thrombus , formed as a result of the accumulation of cholesterol plaques, is separated from the walls of the vessel and completely clogs it. This condition, as doctors say, is not compatible with life. "Good" cholesterol or HDL does not accumulate and does not clog blood vessels. The active compound, on the contrary, cleanses the body of harmful cholesterol, bringing it out of the cell membranes.

TOP 10 foods that increase cholesterol

To protect your body from the ailments caused by high cholesterol, you must first review your diet. Supplement it with meals containing beneficial compounds, and also eliminate or minimize the use of foods that contain an abundance of "bad" cholesterol. So where is the highest amount of cholesterol found?

What foods have a lot of cholesterol in the following table:

The product's name	Cholesterol content per 100 grams
Brain	800-2300 mg
kidneys	300-800 mg
Quail eggs	600 mg
Chicken eggs	570 mg
Beef liver	492 mg
Pork (fillet)	380 mg
Pacific mackerel	360 mg
oysters	325 mg
Stellate sturgeon	300 mg
Butter (melted)	280 mg
Carp	270 mg
Butter (fresh)	240 mg
chicken ventricles	212 mg
Chicken egg yolk	202 mg
Crabs	150 mg
Squid	150 mg
Shrimps	144 mg
pork fat	100 mg
Boiled lamb	98 mg
Canned fish (in own juice)	95 mg
Red caviar	95 mg
Black caviar	95 mg
boiled beef	94 mg
Cheese (fat content 50%)	92 %
Sour cream (30% fat)	91 mg
boiled rabbit	90 mg
Smoked sausage	90 mg
Language	90 mg
Glazed curd	71 mg
processed cheese	68 mg
boiled sausage	60 mg
Plombir (ice cream)	47 mg
Milk (fat content 6%)	47 mg
creamy ice cream	35 mg
Cottage cheese (fat content 9%)	32 mg
sausages	32 mg
Kefir (fat content 3%)	29 mg
chicken meat	20 mg
milk ice cream	14 mg

As follows from the above list of products that increase cholesterol, the largest amount of a compound harmful to the vessels of the human body is contained in:

• in fatty meats and offal;
• in chicken eggs;
• in high-fat fermented milk products such as cheese, milk, sour cream and butter;
• in some types of fish and seafood.

Foods that lower cholesterol

Let's talk about how to increase good and lower bad cholesterol. So, what foods lower cholesterol in the blood. Where to draw "good" cholesterol to maintain a normal state of health.

Vegetables, greens, herbs, fruits and berries

Vegetables and fruits are an extensive group of foods that lower blood cholesterol. We list the types of vegetables and fruits that are among the most effective products that remove excess cholesterol from the body.

Avocado is rich in content phytosterols (other name phytosterols - These are alcohols of vegetable origin), namely beta sistosterol. By constantly eating avocado dishes, you can significantly reduce the level of harmful and increase the content of good cholesterol (HDL).

In addition to avocados, the following foods contain the most phytosterols, which help increase good cholesterol and reduce bad:

• wheat germ;
• brown rice (bran);
• sesame seeds;
• pistachios;
• sunflower seeds;
• pumpkin seeds;
• flax seed;
• pine nuts;
• almond;
• olive oil.

Eating fresh berries (strawberries, chokeberries, blueberries, cranberries, raspberries, lingonberries) also helps in normalizing cholesterol. These berries, like the fruits of some fruits, such as pomegranate and grapes, stimulate the production of "good" cholesterol, i.e. HDL. Daily use of juice or puree from fresh berries can achieve excellent results and increase "good" cholesterol in a few months.

Cranberry juice is considered especially effective, which also contains many antioxidants in its composition. These natural substances thoroughly cleanse the human body of accumulated harmful compounds and help restore health.

It should be noted that in principle juice therapy This is a really effective way to deal with high cholesterol levels. This simple drug-free treatment was discovered quite by accident by nutritionists, who initially used various types of juices to combat and obese.

Juice therapy is an effective way to combat high cholesterol

Experts have found that juice therapy normalizes the amount of fat in the blood plasma. As a result, excess cholesterol is excreted from the body.

It is noteworthy that at the same time the body is cleansed of accumulated toxins.

It is important to note that you can drink only freshly squeezed juice, a truly healthy drink, unlike store-bought options that contain a lot of sugar. The most effective are freshly squeezed juices from vegetables and fruits such as: celery, carrots, beets, cucumbers, apples, cabbage and orange.

Remember, you can not eat freshly squeezed beetroot juice immediately after cooking, it must stand for several hours. Nutritionists advise eating as many vegetables and fruits of red, purple or blue color as possible, since it is in their composition that the greatest amount of natural polyphenols .

Garlic is another food that is the most powerful statin natural origin, i.e. natural anti-cholesterol drug. Experts believe that the best result can be achieved by eating garlic for at least 3 months in a row. The compounds contained in the product slow down the production of "bad" cholesterol.

It is worth noting that not every person is suitable for this method of dealing with cholesterol. Many categories of patients are simply forbidden to eat a large amount of garlic due to the presence of gastrointestinal diseases, for example, or.

White cabbage is undoubtedly one of the most beloved and widespread food products in our latitudes. According to nutritionists, it is the beloved cabbage that is in the lead among other vegetables popular in our culinary tradition, as the best natural remedy for cholesterol. Eating even 100 grams of white cabbage (sauerkraut, fresh, stewed) per day will help to quickly and effectively reduce "bad" cholesterol.

Greens (onions, lettuce, dill, artichokes, parsley and others), and in any form they contain a huge amount of various useful compounds ( carotenoids, luteins, dietary fiber ), which have a beneficial effect on the entire body as a whole, and also help to raise the level of “good” cholesterol and lower the “bad” one.

Grains and legumes

Scientists up to the present time are discovering more and more useful properties of whole grains and legumes. Doctors and nutritionists agree that a diet of whole grains, grains and legumes is the most beneficial eating plan for maintaining good health.

Replace your usual morning sandwiches with oatmeal, and for lunch or dinner, prepare a side dish of millet, rye, buckwheat, barley or rice, and after a while you will not be able to help but notice the positive results.

Such an abundance of vegetable fiber during the day will not only cope with cholesterol, but will also help normalize the digestive tract. Various types of legumes, as well as products containing soy, are another source of biologically active components useful for the whole body, which also normalize cholesterol in the blood.

Soy dishes can equally replace red meats that are harmful to the cardiovascular system for a while. We think many have heard that rice, especially fermented red or brown rice, is an incredibly healthy food product that is rich in useful macro- and microelements, and also helps in the fight against "bad" cholesterol.

Vegetable oils

Almost everyone knows about the benefits of olive and other vegetable oils. However, for some reason, people in our latitudes were not fully able to appreciate the healing properties of vegetable oils. From time immemorial, heavy animal fats have been used in our culinary tradition, the constant use of which in food causes irreparable harm to the condition of the vessels of the human body.

The most effective in the fight against cholesterol are considered olive and flaxseed oils. Did you know that one tablespoon of olive oil contains about twenty-two grams of phytosterols , natural compounds that help balance the level of "bad" and "good" cholesterol in the blood. Nutritionists advise using unrefined oils, their composition has undergone less processing and contains more nutrients.

Vegetable oils - the most effective in the fight against cholesterol

The oil obtained from flax seeds, like the seed of the plant itself, has many beneficial properties, one of which is the ability to influence cholesterol.

Due to its unique chemical composition, which contains a huge amount of polyunsaturated fatty acids (twice as much as in fish oil), researchers consider this herbal product to be a true natural medicine.

How to take flaxseed oil to heal and strengthen your body. Nutritionists advise introducing as much as possible of any vegetable fats into your diet, including flaxseed oil, which can be used both for cooking (for example, dressing salad with it or adding to porridge), and taken daily in a teaspoon, as medicinal food supplement.

We talked about how to remove bad cholesterol from your body with the help of food. However, not only food, but also drinks can help in the fight for your health. For many peoples, green tea has long been considered the first cure for many diseases and ailments.

This drink has not only a divine taste and aroma, but is also famous for its unique chemical composition, which contains natural flavonoids that can have a positive effect on the state of human vessels.

Replace morning coffee with a cup of quality green tea (but not in bags) and you will get an excellent cholesterol remedy.

Such a hot drink with lemon and honey can become an effective and, most importantly, tasty way to fight not only cholesterol, but also seasonal colds. Green tea strengthens, tones and cleanses the body, agree that it could be better.

Fish and seafood

As mentioned earlier, some types of fish and seafood contain a lot of cholesterol in their chemical composition. Of course, such products should be minimized in the diet of a person whose cholesterol level does not meet the standards. However, in most cases, the gifts of the seas, rivers, lakes and oceans are not only tasty, but also healthy foods.

Such types of fish as sardine and wild salmon are considered champions in terms of the content in their chemical composition indispensable for the human body. omega-3 fatty acids .

In addition, it is these species that contain the least amount of harmful mercury. Red salmon or sockeye salmon is an antioxidant fish, eating which helps cleanse the body of harmful substances.

Fish fat - This is a well-known healing agent of natural origin, which is used both for preventive and medicinal purposes. According to scientists, this natural statin perfectly copes with the increased level of "bad" cholesterol due to the content in its composition omega-3 fatty acids, which controls the production lipids in the body.

When a patient has elevated blood cholesterol levels, the doctor first advises him to reconsider his usual diet. Any methods of dealing with a harmful compound will be useless if you continue to saturate your body with foods rich in cholesterol.

in women, as in men,

• consist of dishes prepared by baking, boiling or stewing;
• include a large number of fresh vegetables, fruits, berries, as well as cereals and products, the composition of which contains an excess of polyunsaturated fatty acids of the Omega-3 group.

Some types of seafood and dairy products can be used in the preparation of a diet for high cholesterol in women and men. However, it is worth remembering that milk, sour cream, kefir, yogurt and other products should not be high in fat. Many popular seafood can also be high in cholesterol.

To lower cholesterol levels, you need to exclude the following foods from your daily menu:

• animal proteins, such as those found in fatty fish and meat, in fish and meat broths, offal, caviar and high-fat dairy products;
• trans fats, which are found in abundance in mayonnaise, industrial preparations, margarine and everyone's favorite fast food;
• proteins of vegetable origin, for example, mushrooms and broths based on them;
• products containing caffeine (tea, coffee, energy drinks);
• simple carbohydrates (chocolate, muffins, confectionery);
• spicy seasonings, as well as salt.

Diet to lower cholesterol, menu for a week

In order for the patient to lower the level of cholesterol in the blood on their own, without resorting to drug treatment, nutritionists strongly recommend adhering to the above rules for a low-cholesterol diet. It is important to re-emphasize this.

The main principle of such a diet is the use in your diet of products that can regulate blood cholesterol. On all kinds of culinary forums, websites and blogs, you can learn tons of recipes that will help you cook healthy food not only correctly, but also tasty.

There are entire communities of people on the Internet who, due to various circumstances, are forced to constantly monitor the level of cholesterol in the blood. No matter how they know how to eat and what to do to reduce "bad" cholesterol. Therefore, listen to your doctor and trust the reviews of other people, then everything will definitely work out.

	Can eat	It is forbidden to eat
Meat products	chicken, rabbit and turkey meat (without skin)	fatty meats such as pork
Fish	fish oil, lean fish	varieties of fish containing a large amount of fat
Seafood	mussels	shrimp, caviar and crabs
Dairy products	all fermented milk products, fat content not more than 1-2%	ice cream, milk, kefir, sour cream, yogurt and others, with a fat content of more than 3%, condensed milk
Vegetables and fruits	all kinds	coconuts
Grains and legumes	all kinds
nuts	all kinds
Confectionery	whole grain cookies, whole grain crackers	sweets, muffins, flour products, cakes, pastries and sweets
Oil	all types of vegetable oils, especially linseed and olive	palm oil, ghee, butter
Kashi	all kinds
Beverages	freshly squeezed juices, compotes, green tea, mineral water	coffee, store-bought juices and nectars with a high sugar content, soda

Sample low cholesterol menu

Breakfast

You can cook oatmeal or cereal with water, or use low-fat milk. In principle, any cereal porridge will be a complete and healthy breakfast. Porridge is useful to season with olive oil. For a change, breakfast can be brown rice or an omelet made exclusively from egg whites.

Whole grain bread or cookies can be eaten for dessert with green tea, which is allowed to add honey and lemon. Of the popular morning drinks in a low cholesterol diet, coffee substitutes such as chicory and barley coffee are acceptable.

Lunch

You can have a snack before dinner with any fresh fruit or berries. It is not forbidden to eat cookies from whole grains, as well as drink green tea, juice or compote. In addition, fruit drinks or decoctions of wild rose and other medicinal herbs can be used as drinks.

Dinner

In the middle of the day, you can refresh your strength with vegetable soup for the first and baked fish with vegetables for the second. For a change, you can cook every day a different side dish of boiled, baked or stewed vegetables, as well as cereals.

afternoon tea

As with the second breakfast, for an afternoon snack you can eat fruit, drink juice or snack on a low-calorie salad of fresh vegetables or fruits.

Dinner

Following the popular proverb that one should eat breakfast oneself, share lunch with a friend, and give dinner to an enemy, the last meal should not consist of hard-to-digest and slowly digested dishes. In addition, nutritionists advise the last time to eat four hours before bedtime.

For dinner, you can cook mashed potatoes or other vegetable dishes, as well as lean beef or chicken meat. For a light dinner, low-fat cottage cheese with yogurt and fresh fruit is ideal. As a dessert, you can use whole grain cookies and green tea with honey. Before going to bed, it will be useful to drink kefir to improve digestion or a glass of warm milk for sound sleep.

Questions are answered by the leading nutritionist of Russia, Doctor of Medical Sciences, Alexei Vladimirovich KOVALKOV.
"ZOZH": For a second I imagined a group of adherents of a healthy lifestyle, in front of which they put a huge dish of lard and said: "This is a very healthy product, eat for health." Most likely, these words, and the sight of the fat itself, will horrify them.

Alexey KOVALKOV: Yes, for a long time, due to the high fat content in it, people who advocated a healthy diet were under the strictest ban. However, few people know that lard is rich in arachidonic acid, which is one of the essential fatty acids for the human body. It is not only part of cell membranes, but is also part of the enzyme of the heart muscle, and is also involved in the normalization of cholesterol levels! So pork skewers marinated in apple cider vinegar are quite acceptable even for patients with high cholesterol. By the way, the daily menu of the members of the Central Committee of the CPSU included 10 g of subcutaneous lard. Not a huge dish, but 10 g - there should be a measure in everything.

Very important for the prevention of atherosclerosis, cardiovascular disease, blood clots and the development of Alzheimer's disease, omega-3 fatty acids, which are found in excess in fatty fish. Moreover, given the financial situation of the majority of our population, it is not at all necessary to buy expensive fish. Omega-3 fatty acids are abundant in commonly known and affordable fish such as mackerel and herring.

In no case should you refuse milk fats, which contain about 20 fatty acids of high biological value. Fermented milk products of medium fat content are best absorbed.

For many years, butter has been such a cholesterol horror story. A completely undeservedly offended product. In fact, butter is responsible for the production of prostaglandins, which increase the body's immune defenses. From 9-10 g of butter in the morning there will be no harm, only good.

« Healthy lifestyle: How much fat does a person need per day?

A.K.: The recommended fat intake for a non-obese person is 30% of the daily amount of all foods eaten. In terms of a man who is not engaged in physical labor, this is 95 g of fat per day. For a woman, the norm is slightly lower - 70-80 g. To make it clearer, 100 g of fat is about 10 tablespoons of sunflower oil or almost a whole 200-gram pack of butter.

Healthy Lifestyle: If we take two groups of people: one will be put exclusively on a carbohydrate diet, and the second will be fed with fats, who will feel better and, accordingly, live longer?

А.К.: Of course, those who eat fats! In the 70s of the last century, America began a war on fatty foods, almost completely abandoning fats. It was from there, by the way, that the fashion for low-fat products began. What did it lead to? To a huge spike in Alzheimer's. Processes extend from the nerve cells, reaching two meters in length and covered with a fatty membrane. If the body does not get enough fat, the integrity of this shell will be broken and will lead to the fact that a person will begin to forget the most elementary things, his legs and arms will not work well, and coordination of movements will be disturbed. So fat is a necessary thing for us. I hear indignant exclamations of skeptics: “And cholesterol! What about their cholesterol? Yes, they are fine with cholesterol. I eat 1-2 apples a day, these are all my carbohydrates, and my cholesterol tests are perfect.

Healthy Lifestyle: What else does Dr. Kovalkov eat besides apples?

A.K .: The first rule that I adhere to is that I don’t eat when I need to eat, according to most nutritionists (eat breakfast yourself,
share lunch with a friend, and give dinner to the enemy), and then when I get hungry! And this can happen at 12 o'clock, and even at one in the afternoon. I usually don't feel like eating in the morning (and that's okay), so I drink a cup of coffee with milk and a few slices of cheese. No bread, no sugar. But then, a little later, I can afford a good steak or scrambled eggs on bacon from 3-4 eggs. When I leave the house, I take a small bar of dark chocolate with me. It helps to keep the level of sugar in the blood normal, especially in the evening, when the strength is already running out, and the work does not even think to end. The caffeine rich in chocolate helps to invigorate, and the minimum amount of carbohydrates feeds a tired brain without loading the stomach. I break off a small piece, half the size of an ordinary slice, but I don’t chew it, but dissolve it, fill my mouth with aroma, enjoy the aftertaste, and only then take the second piece. By the way, a slice of chocolate eaten between 4 and 5 pm helps to avoid evening stress and increased hunger in the evening. Therefore, my dinner is quite light: when I come home, I drink a glass of dry red wine (an ideal source of life-prolonging resveratrol) and eat a few slices of hard flavored cheese (an ideal source of calcium). This is enough before bed. During the day I constantly drink water, but again not the notorious 2 liters, but as much as I want. The main rule is not to forget about water, drink it regularly, and the amount is determined only by your desire.

Healthy: The most carbohydrate-rich foods include bread and sugar. It turns out that their consumption should now be limited. More or less with sugar
Clearly, there was a time when it was called "white death", but bread? Which, as we were taught, is the head of everything?

A.K.: Speaking to different audiences, I often ask the audience to guess which of the four foods (a piece of bread, a bar of chocolate, a spoonful of sugar, a banana) will cause the greatest rise in blood sugar levels? Most say: sugar, someone - chocolate, but almost no one knows that it is bread that gives the highest glycemic index (an indicator of the effect of food after eating on blood sugar levels). A person who regularly eats a lot of bread is guaranteed diabetes! The only question is time. No wonder endocrinologists calculate insulin in grain units, and not in sugar units! But this fact is usually hushed up, otherwise the entire global food industry, which is based on flour and bakery products, may collapse. Someone may object to me: they say, how did our ancestors in the villages eat mainly bread and never heard of any diabetes? Yes, they ate, but not yeast, refined, but whole-grain sourdough bread of their own preparation, high in fiber.

As for sugar, it is generally a mild drug, causing endorphin addiction and addiction at the biochemical level. Together with yoghurts, sauces, cereals, jams and jams, the average person consumes from 700 g to 1.5 kg of sugar per day. These are official statistics. This has never happened before. They say sugar is good for the brain. Nonsense! Sugar appeared only 200 years ago, but thinkers, philosophers, scientists were born even before its appearance, and their heads worked perfectly.

"Healthy lifestyle": In addition to bread and sugar, a large amount of carbohydrates contains
sya in potatoes, beloved by Russians. Does it really need to be abandoned?

А.К.: You have to pay for everything in life. If you want to enjoy potatoes, get ready for the fact that sooner or later you will pay for it with your health. The starch content in potatoes is such that "mom don't cry"! Put a drop of iodine on a cut potato, and it will immediately turn blue. When broken down, starch forms glucose and water. Glucose destroys our blood vessels, just as acid corrodes rust, and water contributes to the formation of edema. I do not urge Russians to completely forget about this product: once, twice a year, you can treat yourself to potatoes, especially young ones. But to use it systematically... Do you want an example? You go to work every day and suddenly you get sick. Will you get fired for it? I think no. But if you take sick leave once a month, you will very soon be asked to find yourself a new job. The same is true here, if you consume potatoes every day, or every other day, or once a week, sooner or later it will destroy your body.

А.К.: Please tell me, why don't I teach cardiologists how to do coronary bypass surgery or stenting? Because it's not my specificity. Why are they getting into nutrition? And why are they listening? I cannot understand this. There is a nutritionist at every hospital, so let him give recommendations on how to eat, and let the cardiologists do their own thing, treat cardiovascular diseases and not climb into an area in which they understand nothing.

In fact, if you do not go into biology, it is more correct to call it fatty substance. It is present in our cells (more precisely, in their membranes) and performs many different functions, in particular, it regulates membrane permeability, participates in the production of sex hormones and adrenal hormones, promotes the formation of "solar" vitamin D in the body, as well as vitamins A, E and TO.

2. Cholesterol is bad

As we have already found out, we need this substance. Through the circulatory system, cholesterol is carried by special compounds - lipoproteins, consisting of lipids (fats) and proteins (proteins). And this is where the division into bad and good cholesterol. Low density lipoproteins (aka low density lipoproteins, LDL, LDL) carry cholesterol from the liver cells, where it is formed, to all other cells in our body. High density lipoproteins (high density lipoproteins, HDL, HDL) act in the opposite direction, binding and removing excess cholesterol deposits. And if there are too many low-density lipoproteins, cholesterol does not have time to be excreted and begins to accumulate, primarily in the form of “plaques” on the walls of blood vessels. This is where it becomes “bad”, increasing the risk of atherosclerosis, coronary heart disease and others.