Eating without cholesterol. Cholesterol content in foods: table
Eating certain foods, fewthinks about their composition, compatibility and influence on the processes of vital activity of the organism. In addition to known proteins, lipids and carbohydrates, certain foods can contain cholesterol. Depending on its variety (high or low density lipoprotein), the body receives useful or harmful food.
To eat properly, you need to know the cholesterol content in foods. A table indicating these indicators should always be in sight.
What is cholesterol?
It is a lipophilic alcohol of natural origin. It is produced directly by the body itself (intestines, digestive and sexual glands, as well as adrenals and kidneys).
A small amount of this substance enters the body with food. Food without cholesterol should also be correctly combined for each individual.
Participation of a substance in the life of the organism
The main functions of cholesterol are:
- stabilization of the cell membrane in a wide range of temperature indices;
- participation in the production of glands necessary for the body of hormones;
- support the full functioning of the immune and nervous systems;
- ensuring the production of vitamin D.
In the blood, high molecular weight (HDL) and low molecular weight (LDL) cholesterol are distinguished. They have different structures and accordingly have the opposite effect on the course of reactions in the body.
| HDL | LDL | ||
| Product, 100 g | Amount, mg | Product, 100 g | Amount, mg |
| Milk fat | 30 | Milk fat-free | 10 |
| Curd fatty | 60 | Cottage cheese skimmed | 40 |
| Veal | 110 | Rabbit | 40 |
The table of the cholesterol content in foodstuffs enables you to independently control the amount of its intake with food.
What is dangerous is high cholesterol
A large amount of this substance in the bloodcontributes to clogging fatty plaques of blood vessels. As a result, the lumen artery narrows, and the circulatory processes in the body are disrupted. This is affected by LDL.
High-molecular cholesterol, on the contrary,fat deposits from blood vessels, thereby normalizing metabolic processes. With the correct ratio of these substances, the full functioning of all vital systems is ensured. Violations in the concentration of cholesterol in the blood have a negative effect on health.
Table of cholesterol and fatty acids content allows you to control the amount of intake of harmful lipoprotein, which has a low density.
Notation:
- Cholesterol is cholesterol;
- NLC - saturated fatty acids;
- MUFA - monounsaturated fatty acids;
- PUFA is a polyunsaturated fatty acid.
| Product, 100 g | Cholesterol, mg | NLC, g | MLSFA, mg | PUFA, mg |
| Beef | 95 | 7 | 7 | 0,8 |
| Smoked sausage | 112 | 15 | 19 | 4 |
| Butter | 19 | 5 | 3 | 0,3 |
| Processed cheese | 63 | 13 | 6 | 0,5 |
| Low-fat fish | 65 | 0,5 | 0,3 | 0,9 |
The use of these products adversely affects thethe course of metabolic processes in the body and the blood supply of organs. Due to the deposition of fatty plaques, the diameter of the artery considerably narrows and the blood flow is disturbed.
How to distinguish between HDL and LDL
To protect yourself from diseases will help to eat properly and a healthy, active lifestyle. All products by their influence on the body can be divided into three groups:
- increasing the level of cholesterol in the blood;
- not affecting the indicator;
- lowering cholesterol in the blood.
To eat the right food, you needknow the content of cholesterol in foods. A table showing this data should be in an accessible location. For the convenience of perception, you can divide it into several parts.
What foods to exclude from the diet
A large number of low molecular weight cholesterol is found in fatty meats, high-fat dairy products, seafood, palm oil and coconut.
People who have elevated levels of LDL inblood, it is worth completely eliminating these foods from your daily menu. If there are no health problems, it is still recommended to minimize their use.
In the category of prohibition, a differentfast food. This food contains a record amount of cholesterol and carries the maximum threat to human health. From semi-finished products (sausages, ice cream, pastries, pasta) will also have to be abandoned. This is due to the high content of cholesterol in foods. The table below in figures demonstrates their harm to health.
| Products, 100 grams | The amount of harmful cholesterol, mg |
| Sausage | 50 |
| Ice cream | 120 |
| Bakery products | 50 |
| Pasta | 55 |
| Veal | 110 |
| Carp | 280 |
| Heart beef | 160 |
| Beef liver | 300 |
| Brawns of beef | 2000 |
A particularly high concentration of the substanceon various offal. To use them for food is not recommended, in extreme cases their amount in the diet should be minimal. In principle, rarely and in a small amount you can use any product, even if it contains a large amount of cholesterol.
Which products should I prefer?
It is better to eat poultry from meat products. It is very useful several times a week to eat fish, it contains Omega-3 fatty acids, which have a positive effect on the state of human health.
From milk food should be preferredskimmed products, they will not contribute to the violation of metabolic processes of the body. In a big priority, porridge, especially oatmeal, and all fresh fruits and vegetables.
As a dressing for salads, you need to use vegetable oil in small quantities.
| Product | Protein, g | Lipids, g | Carbohydrates, g | Cholesterol, mg |
| Oatmeal | 11 | 6 | 50 | 0 |
| Salmon | 20 | 10 | 0 | 0 |
| Olive oil | 0 | 100 | 0 | 0 |
| Flax seeds | 22 | 36 | 12 | 0 |
| Oat bran | 8 | 4 | 10 | 0 |
| Citrus | 0,9 | 0,2 | 10 | 0 |
| Soybean | 90 | 0,8 | 0,2 | 0 |
| Almond | 15 | 60 | 0 | 0 |
| Alcohol | 0 | 0 | 10 | 0 |
The absence of cholesterol in these foods can reduce its blood level, so when dieting they must necessarily be present in the daily menu, except for alcohol, of course.
Nutrition with high content of cholesterol in the blood
When the level of harmful substance in the bloodsignificantly increases, it is necessary to take measures to restore health. The first step is to normalize the diet and daily menu. All semi-finished products, any fatty, fried, sharp or salty dishes, fatty meat and high-fat milk, confectionery and egg yolk should be excluded from it.
All these products must be replaced with freshfruits and vegetables, skim milk, poultry, sea fish. To adhere to such a menu is necessary regularly, then cholesterol will not exceed the prescribed norms and disrupt the vital processes of the body.
In addition to adjusting the power, you need to changeand lifestyle: activity, walking, full sleep and fresh air should become a habit. Regular adherence to rational nutrition will help to permanently solve the problem of atherosclerotic plaques in the vessels, if to maintain the correct content of cholesterol in foods. The table will help to do this without difficulty.
