It used to be recommended to provide no more than 300 milligrams of cholesterol per day in the diet. However, for some time now, some specialists have not given specific limits for its intake. This is because research does not prove a simple relationship between eating cholesterol-rich foods and an increase in cholesterol levels in the body. Nevertheless, it is still important to pay attention to what you eat and keep the level of this substance in the blood within a healthy range. What foods contain the least amount of it?
What is cholesterol?
Cholesterol is a natural, fatty, waxy substance produced by the body in the liver and found in foods of animal origin. It moves through the bloodstream and is needed to build cells and produce certain hormones. The problem arises when the liver produces too much „bad” LDL cholesterol, which can accumulate in the arteries, narrowing their lumen. Its levels in the body are negatively affected by, among other things. consumption of foods containing saturated and trans fats. Fast foods, pastries, salty snacks, powdered soups and other highly processed products contain them in large amounts.
Recommended food products
A diet to lower cholesterol should contain little animal products, including meat, poultry and fatty dairy products. It is worth remembering that unhealthy fats are not provided by fruits and vegetables, which are an important part of a balanced menu. It’s also a good idea to frequently reach for olive oil, canola, avocado, some nuts, sunflower and chia seeds. To help keep cholesterol under control, you should also eat foods high in fiber every day, namely cereals, brown rice, bran and whole grains. These foods are also rich in stanols and sterols, which lower LDL cholesterol after just two weeks of regular intake1. Plant compounds with beneficial effects on the body’s lipid metabolism can also be taken in the form of supplements. As a supplement to the daily diet is recommended, among others. Berimal preparation containing bergamot orange fruit extract.
However, eating meals consisting solely of plant foods can lead to deficiencies in some components. The complete elimination of zoonotic foods from the diet increases the risk of an inadequate supply of vitamins D and B12, as well as zinc. Avoiding fish also deprives us of omega-3 fatty acids – healthy and necessary nutrients. Therefore, a better solution than giving up animal products may be to follow the Mediterranean diet, which allows certain amounts of meat, seafood and dairy products.
Proper eating habits can help maintain adequate cholesterol levels. Reducing your intake of unhealthy fats and eating more vegetables, fruits, nuts, seeds and fiber also positively affects many other important bodily functions.
1 Scientific Opinion on the substantiation of a health claim related to 3 g/day plant sterols/stanols and lowering blood LDL-cholesterol and reduced risk of (coronary) heart disease pursuant to Article 19 of Regulation (EC) No 1924/2006, „EFSA Journal” 2012, 10(5), https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2012.2693