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[title] => Muči vas visoki kolesterol, strepite od terapije? Odmah mijenjajte prehranu: ovih 5 novih navika spašava, testirajte se
[alias] => muci-vas-visoki-kolesterol-strepite-od-terapije-odmah-mijenjajte-prehranu-ovih-5-novih-navika-spasava-testirajte-se
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Iako se o kolesterolu često govori u negativnom kontekstu, istina je da naše tijelo bez njega ne bi moglo funkcionirati. Međutim, nije svaki kolesterol isti.
Lipoprotein niske gustoće (LDL) ili “loš kolesterol” može stvoriti plak u vašim arterijama, izlažući vas riziku od ateroskleroze, bolesti srca i vaskularnih problema. S druge strane, lipoprotein visoke gustoće (HDL), tzv. "dobar kolesterol”, zapravo pomaže u uklanjanju lošeg kolesterola iz krvotoka.
Evo što možete učiniti kako biste prirodnim putem snizili kolesterol, piše healthpartners.com.
1. Izbjegavajte trans masti
Transmasti, također poznate kao "hidrogenizirana ulja" ili "djelomično hidrogenirana biljna ulja" nisu dobre za zdravlje. Transmasti pomažu proizvodima da traju dulje i uobičajene su u mnogim prerađenim namirnicama, a prisutne su i u mnogim pekarskim proizvodima koji koriste margarin. Doprinose podizanju razine lošeg LDL kolesterola i istovremeno snižavaju razinu dobrog HDL kolesterola.
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2. Birajte piletinu, puretinu, ribu
Mnogo crvenog mesa bogato je zasićenim mastima, što može povećati razinu lošeg LDL kolesterola. Za zdravije alternative, češće birajte piletinu bez kože ili puretinu bez kože i izbjegavajte prerađeno meso. Uključite više ribe u svoju prehranu.
Riba ima malo zasićenih masti, a mnoge vrste sadrže omega-3 masne kiseline koje su korisne za zdravlje srca i mogu povećati razinu dobrog HDL kolesterola. Uključite u prehranu slatkovodnu ribu poput haringe i pastrve, bijelu ribu poput bakalara i škarpine, tunu u fileima.
3. Vlakna koja spašavaju
Prehrambena vlakna nisu dobra samo za probavu, ona pomažu u izgradnji vašeg kardiovaskularnog zdravlja. Hrana bogata topivim vlaknima uključuje zob, ječam, kvinoju, integralni kruh, grah, leću, slanutak.
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---
Ipak, nije svejedno koji grah ili slanutak kupujete. Što su više prerađeni, manja je vjerojatnost da će imati zdravstvene prednosti i hranjivu vrijednost. Stoga, kad god možete, pokušajte nabaviti svježe, neprerađene sastojke.
4. Ne pržite hranu
Nije važno samo što jedete – važno je i kako to jedete. Baš kao što možete promijeniti ono što kupujete u trgovini, možete odabrati zdravije načine za pripremu hrane koji prirodno pomažu u snižavanju kolesterola.
Prije kuhanja ili prije konzumacije, skinite masnoću i kožu, time smanjujete unos masti, a uzimate važne proteine, navodi kurir.rs.
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---
Primarno kuhajte, pecite na papiru za pečenje, poširajte i roštiljajte. Ovo su bolji načini pripreme od prženja ili friganja, po dalmatinski. Također, pokušajte barem jednom tjedno imati glavni obrok bez mesa, bazirajte se na povrću i voću.
---
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5. Uvedite tjelesnu aktivnost
Održavajući svoje tijelo u pokretu, pomažete mu da dobro funkcionira. To ujedno podiže dobri HDL kolesterol, upravlja razinama krvnog tlaka i nosi mnoge druge dobrobiti za srce.
Ne morate nuužno ići u teretanu ili fitness centar, sjajne benefite donosi hodanje, ali neka je redovito i u malo "višoj brzini". Uostalom, najbolja aktivnost za zdravlje srca je ona koje se - pridržavate.
---
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title=Muči vas visoki kolesterol, strepite od terapije? Odmah mijenjajte prehranu: ovih 5 novih navika spašava, testirajte se
page_title=Muči vas visoki kolesterol, strepite od terapije? Odmah mijenjajte prehranu: ovih 5 novih navika spašava, testirajte se
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Transmasti pomažu proizvodima da traju dulje i ima ih u pekarskim proizvodima koji koriste margarin. Podižu loš LDL kolesterol i istovremeno snižavaju razinu dobrog. Izbacite ih!
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Iako se o kolesterolu često govori u negativnom kontekstu, istina je da naše tijelo bez njega ne bi moglo funkcionirati. Međutim, nije svaki kolesterol isti.
Lipoprotein niske gustoće (LDL) ili “loš kolesterol” može stvoriti plak u vašim arterijama, izlažući vas riziku od ateroskleroze, bolesti srca i vaskularnih problema. S druge strane, lipoprotein visoke gustoće (HDL), tzv. "dobar kolesterol”, zapravo pomaže u uklanjanju lošeg kolesterola iz krvotoka.
Evo što možete učiniti kako biste prirodnim putem snizili kolesterol, piše healthpartners.com.
1. Izbjegavajte trans masti
Transmasti, također poznate kao "hidrogenizirana ulja" ili "djelomično hidrogenirana biljna ulja" nisu dobre za zdravlje. Transmasti pomažu proizvodima da traju dulje i uobičajene su u mnogim prerađenim namirnicama, a prisutne su i u mnogim pekarskim proizvodima koji koriste margarin. Doprinose podizanju razine lošeg LDL kolesterola i istovremeno snižavaju razinu dobrog HDL kolesterola.
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2. Birajte piletinu, puretinu, ribu
Mnogo crvenog mesa bogato je zasićenim mastima, što može povećati razinu lošeg LDL kolesterola. Za zdravije alternative, češće birajte piletinu bez kože ili puretinu bez kože i izbjegavajte prerađeno meso. Uključite više ribe u svoju prehranu.
Riba ima malo zasićenih masti, a mnoge vrste sadrže omega-3 masne kiseline koje su korisne za zdravlje srca i mogu povećati razinu dobrog HDL kolesterola. Uključite u prehranu slatkovodnu ribu poput haringe i pastrve, bijelu ribu poput bakalara i škarpine, tunu u fileima.
3. Vlakna koja spašavaju
Prehrambena vlakna nisu dobra samo za probavu, ona pomažu u izgradnji vašeg kardiovaskularnog zdravlja. Hrana bogata topivim vlaknima uključuje zob, ječam, kvinoju, integralni kruh, grah, leću, slanutak.
---
---
Ipak, nije svejedno koji grah ili slanutak kupujete. Što su više prerađeni, manja je vjerojatnost da će imati zdravstvene prednosti i hranjivu vrijednost. Stoga, kad god možete, pokušajte nabaviti svježe, neprerađene sastojke.
4. Ne pržite hranu
Nije važno samo što jedete – važno je i kako to jedete. Baš kao što možete promijeniti ono što kupujete u trgovini, možete odabrati zdravije načine za pripremu hrane koji prirodno pomažu u snižavanju kolesterola.
Prije kuhanja ili prije konzumacije, skinite masnoću i kožu, time smanjujete unos masti, a uzimate važne proteine, navodi kurir.rs.
---
---
Primarno kuhajte, pecite na papiru za pečenje, poširajte i roštiljajte. Ovo su bolji načini pripreme od prženja ili friganja, po dalmatinski. Također, pokušajte barem jednom tjedno imati glavni obrok bez mesa, bazirajte se na povrću i voću.
---
---
5. Uvedite tjelesnu aktivnost
Održavajući svoje tijelo u pokretu, pomažete mu da dobro funkcionira. To ujedno podiže dobri HDL kolesterol, upravlja razinama krvnog tlaka i nosi mnoge druge dobrobiti za srce.
Ne morate nuužno ići u teretanu ili fitness centar, sjajne benefite donosi hodanje, ali neka je redovito i u malo "višoj brzini". Uostalom, najbolja aktivnost za zdravlje srca je ona koje se - pridržavate.
---
---
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/Shutterstock
Transmasti pomažu proizvodima da traju dulje i ima ih u pekarskim proizvodima koji koriste margarin. Podižu loš LDL kolesterol i istovremeno snižavaju razinu dobrog. Izbacite ih!
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[30] => stdClass Object
(
[id] => 94
[name] => Gallery in the article
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 32
[alias] => gallery_in_the_article
)
[31] => stdClass Object
(
[id] => 95
[name] => Required views
[value] => 0
[type] => textfield
[group] => 9
[published] => 1
[ordering] => 33
[alias] => required_views
)
[32] => stdClass Object
(
[id] => 96
[name] => FullHD image
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 34
[alias] => fullhd_image
)
[33] => stdClass Object
(
[id] => 97
[name] => City Select
[value] => (0)
[type] => select
[group] => 9
[published] => 1
[ordering] => 35
[alias] => CitySelect
)
[34] => stdClass Object
(
[id] => 98
[name] => Paid Article
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 36
[alias] => paid_article
)
[35] => stdClass Object
(
[id] => 99
[name] => SD na licu mjesta
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 37
[alias] => SD_na_licu_mjesta
)
)
18. svibanj 2024 14:41
