Everyone knows how the animal fats are harmful in large quantities. At the same time, it is impossible to completely exclude them from the diet, since the human, and especially female organism, needs them in moderate quantity. This article will tell, in which products animal fats are contained in large or normal quantityTo competent and balanced to eat.

Effect of animal fat on the human body

Fats should not be excluded from the diet, no matter how approved their harm ordinary people or specialists. Of course, abuse of fatty food will result in excess weight problems, deterioration of the activity of the cardiovascular system and reduce life expectancy. But if the body is missing fats, then a person can die at all. Vegetable fat is useful, but cannot fully replace the animal fat for a number of reasons:

The shell of all cells of living organisms consists of 30% of animal fat.
It is the animal fat that is necessary to generate hormones.
Vitamins like retinol (vitamin A), calciferol (vitamin D), tocopherol (vitamin E) and philloxinone (vitamin K) come and are absorbed in the body precisely thanks to animals.

Vegetable fat is also useful, it can create a protective layer. internal organs Along with animal fat and fill out a lack of fat as such. In order to understand when and in what quantity, plant or animal fats, it is enough to know the individual rate of fat per day and the nuances of fats.

In what quantity and the form you need to use fat?

Day of fats per day

The rate for each person is calculated individually. As a rule, 1 kg of weight per day requires approximately 1.1 grams of fat. If you want to lose weight, respectively, the norm decreases if you suffer from lack of weight, then the norm should be slightly increased. Remember full failure from fats or on the contrary constant use fatty food It will not help to achieve perfect weight, but only aggravate health.

Saturated fats

Saturated fats are a real enemy of health. They contribute to increasing cholesterol, education cholesterol plaques and deposition of extra subcutaneous fat. It is not worth excluding them completely from the diet, it is enough to limit the use of products with saturated fats, because they are necessary for the absorption of vitamins and stock of energy.

Unsaturated fats

Not saturated fats Useful for joints and nervous systemThey are mainly kept in plants, but they are found among animal fats, namely in seafood and fish.

Transjira

The most harmful fats are transgira, which are fully in various mayonnaise sauces, Margarine and Ketchup. Therefore, before refusing animal fats, referring to their harm, pay attention to how often you eat products with mayonnaise, margarine and ketchup, it is possible to exclude them.

As for animal fats, it is enough to know which products animals fats are contained and in what quantity to properly plan their diet, combining or alternating the use of plant and animal fats, without depriving the body of important elements.

Animal fats:contained in common products such as fat, butter, meat, sausage, dairy products, eggs, fish

High animal fat products

Use next products not only fill the lack of fat, but also entails problems with excess weight And health, so you should refuse or reryo them use.

Fat

Salo is a source of saturated animal fats, the level of which fluctuates about 90%. Salo is contraindicated at excess weightAll nutritionists argue that it is harmful. But if you do not have any problems with overweight, the source of selenium and arachidonic acid in the form of a bass will not hurt you.

Butter

Butter - another source of saturated animal fats with fat content of about 75 - 82%. It is best to use oil in its pure form by adding it to porridge or smearing the sandwich, so you will not harm health and get a source of vitamin D and beta-carotene. In no case e fry on the butter, it turns into the very transit, harmful to the body.

Pork

Pork is a source of polynaturated acids, 100 grams pork meat It contains about 25 grams of fat, it is not so much, but it is better to give preference to diet meat, because in pork, in addition to meat, there is a fat, from the use of which, along with meat, few people can refuse.

Sausage

Various sausages and sausages cannot be called definitely products with high content Animal fat, for the reason that on the shelves of shops, it is rare to meet sausages from meat, and not soy. All smoked sausages are sources of harmful fats, but also nothing specified about the dairy or doctoral sausage. Before purchasing sausage, ham, pate and other similar products, we advise you to carefully read the label on which the content of fats is indicated. But it is best to exclude from the diet, preferred dietary meat or at least pork.

Products with normal animal fat content

In order to get all the necessary animal fats without harm to health, you should give preference to the following products:

Milk - in 1 liter of natural cow's milk contains about 30 grams of animal fat. It is better to give preference to murok with fatty per 100 gramm 2.5%, while 3.2% is no longer recommended to people prone to completeness.
Veal, chicken, rabbit - sources of polynaturated dietary acids. 100 grams of such meat contain from 18 to 20 grams of fat.
Cheeses are sources of animal fat, but despite the high fat content when moderate use They are very helpful.
Fish is a source of unsaturated animal fats. In the 100 grams of any fish contain from 15 to 20 grams of fat.
Eggs - it is the yolk that is a source of animal fat like. In the yolk 1 eggs containing up to 18 grams of fat, while the protein is respectively the source of the protein, which makes the use of eggs quite admissible.
Cottage cheese - nutritious and useful source Animal fats, but again, you should give preference to cottage cheese with a fat content of no more than 5% per 100 grams. 18% cottage cheese is admissible in the absence of excess weight.

Thus, it is not necessary to abandon fatty food, it is enough to use its norm per day, igniting the lack of animal fat with the help of lean meat and low-fat dairy products.

Animals (solid) fats.Benefit or harm? List of products with fats animal origin

In this article we will understand what is needed fat.our body, as well as why without them it cannot function normally. Next, let's talk about what is represented animalsand vegetable fats And what is the difference between them. However, let's stop in more detail on animal fats. Let's start an article with the structure of fats.

The difference between animals and vegetable fats

Almost everyone knows that fats are animals and vegetable. It is believed that animal fats - These are saturated harmful fats, and vegetable- These are useful unsaturated fats. Basically, animal firms are animal food, and vegetable fats are vegetable food. As a rule, animal fats are solid fats, and vegetable fats - liquid. It is logical about the question of why some are liquid, and other solid, and what is the difference between them?

This is due to them building. Vegetable fats possess double connectionsin fats that give them mobility. If there is no such connection, therefore, the molecule sustainableWhat is characteristic of animals or solid fats. Now I will give a small explanation why nature ordered so much. Everything is very simple, because in contrast to animals, plants do not move and stand in place all the time. They are quite difficult to adapt, because if there is no sun or bad weather conditions, they still can not go anywhere. Therefore, in this case double bonds In fats are involved in different biochemical reactions. For example, a double bond means free space in the molecule, therefore, you can move any other molecule to this place and easily change the properties of fat. Suppose to turn it more tight fat During cold. Hence, plants- These are fitting creatures, so they have such fat. In animal fats there are no free connections, everyone is clogged. However, animals are easier, for example, if it is hot, then in the shadow, and if it is cold, then in the cave, etc. Animals are actively moving and change the conditions ambientAnd therefore they do not need to change the properties of fat. Hence, animals fats Less flexible.

but animals fats Not always solid. In plants and animals there are unsaturated and saturated fatty acids. Everything fats omega- these are unsaturated fats, and numbers 3, 6, 9 - Double ties designation. How do you know, for example, marine fish, i.e. Animal, rich .

What are saturated animal fats

Now entered into fashion low-lived dietswhich are actually very harmful to the body. After all, people limit themselves in vital important elements, without which the adequate functioning of the body is simply impossible. You certainly do not die if you have little fat in the diet, but health can worse, because fat.- This is a very important building element.

Fat is the basis of our work brainand. In the work of brain cells (neurons) there are electrical impulses that flee wire, whose shell consists of melina- substances consisting on 75% From "animals" saturated fats! If you limit the consumption of animal fats, then your impulses will be bad to move, therefore, everything will suffer: brain, coordination, nervous system, memory, muscle movements, ability to learn, etc.

Were research, which showed that with a shortage of fats in the diet, brain tissue can occur. Fats are very important for pregnant womenbecause they are necessary for the development of the child's brain, so they are advised to consume a large number of ikraAfter all, there is both saturated and unsaturated fats. If you suffer challenges with memory, then eat more fats.

According to the statistics of the girl twice as much as diseases suffer from diseases , for example, asthma. And why? After all, girls are often avoided Fattyin the diet, and oxygen into the blood is transferred with light Surfactant- Substances lining the lungs from the inside. It consists on 90% Fat, and their animal saturated fat. Pulmonary surfactant Allows not to fall by alveolis and transfer as much oxygen as possible into the bloodstand. You can remember cases from life when in a stuffy room to people (more often girls) became bad. They had such symptoms: Pallor, chopping and fainting. This is all because these people do not eat enough animal fats. They often have hypoxia, oxygen deficiency, which gives us energy and participate in all processes. By the way, so the girls are more likely to lie on the sweet, because the oxygen-free cleavage of sugar gives us energy. Therefore, if you want to have healthy lungs, then eat enough animal fats.

Saturated animals fats Very helpful for men, because they participate in the synthesis of the main male sex hormone -. Saturated fatty acids are needed to create a cell membrane. Many vitamins belong to, therefore, if there is little fat, then little vitamins. These vitamins can be stored in your fatty tissue And in winter you feed you. However, this refers to fat-soluble vitamins. See functionsin saturated fats there is a lot, therefore, it is impossible to exclude them from the diet.

How many animal fats need? Exaggerated harm animal fats

Now there are many recommendationsby the number of animal fats in the human diet. For example, known american researchers advise consume animals and vegetable fats in the ratio 50 to 50. Our Russian Ramna nutritionists and nutritiologists believe that the ratio of animals and vegetable fats should be 30 at 70.. Animal fats need less. Choose yourself who to trust.

However, with all the usefulness of fats, many people try to avoid animal fats in their diet for several Reasons. The first reason is the most the main thing- This is fear of increasing cholesterol. People are afraid of heart disease, atherosclerosis, etc. However, recent studies show that many of these facts are very controversial. I advise you to read the most interesting article about, which will impress you! The second point is that modern person consumes animals fats in huge quantities in buns, sweets, candy, etc. Therefore, nutritionists and beaten in Nabat. However, this is not so, because greasythe share of these fats is non-quality margarines. Or appreciate palm oilon the replacement of animal fat, which is saturated fat, but vegetableorigin. It can now be found everywhere.

When real animals saturated fats replacevegetable cheap analogues, it is bad. After all, you overpay, as these analogues are much cheaper than the real animal fat. And the chief harmit is that when consuming such products you will have a deficit real animals Zhiram., For example, according to phospholipids. These ones two factors suggest that the average modern man consumption of real animal fats low, even low. After all, instead, we will be sent to us low-quality analogs and fakes.

Animal fats in food. main sources

It is quite logical from the name it follows that the main sources of animal fat Applications include animal products. You can highlight 2 Basic source: Salo (pure fat) and dairy products.

Salo or fat can be used in pure form, but in most cases it is in meatthat we eat. Even in chicken breast There is a small amount of animal fat, and in beef, pork and mutton it is much more. Ukrainians include fans in their pure form. Remember, it consists 100% of fat.

To the mainstream dairy productsgiving us quality animals fats, you can attribute: milk and cream, cottage cheese, real butter, etc. Percentage animal fat These products may differ.

In principle, everything. These are the main 2 sourcesgiving our body high-quality animal fats. You must understand that sausages, sausages, sweets, confectionery, cookies, waffles, candy, etc., can not supply our body with high-quality animals fats, because They are very small in them. There are located cheapvegetable analogs and margarine.

I advise you to read separate article about and the article about the article in which I described the whole truth about them (the composition, how to choose, benefit or harm, etc.). After reading them, I am sure you review your attitude towards these sources of saturated fats.

Summary

The density and properties of fat are due to their chemical structure , as well as the presence or absence of double ties. If these ties are not, then fat saturated. Unsaturated fats are mainly vegetable fatand saturated fats - to animal fat. Saturated animal fats are necessary for the work of the brain, the central nervous system, as well as for work respiratory system. Saturated animal fats (in particular cholesterol) are involved in synthesis testosterone, while unsaturated fats are necessary for dissolving vitamins(fat soluble). In the body of everyone membranes cellsconsist of unsaturated fats.

IN modern century People consume a large number low-quality animals fat (margarines and vegetable oils), while test deficiton high-quality animal fat. In its composition, animal fats contain saturated (more) and unsaturated fatty acids. And at some moments they exceed even vegetable fats (Read Articles about and about ).

The article is based on the materials of Tsatsulin Boris.

We talked about food fats in general and their meaning for the human diet. Found out about saturated and unsaturated fatty acidsah, as well as about the difference in fats of vegetable and animals; found out for normal functioning The organism is also necessary for those and others; agreed that it is not necessary to throw in extremes in nutrition - eliminate fats at all either use them in too much; He learned the basic rules for the choice and consumption of fats

Today we will talk more about animal fats, whose contribution to the "hostel" diet should be about 70% according to the principles of rational nutrition.

An overly large amount of animal fat in food is unacceptable because he leads to various problems It seems to deteriorate the assimilation of protein, obesity and raising the risk of developing some diseases. However, completely eliminate it from full nutrition Also it will not work, since as a result, we strongly impoverish your diet with vitamins D and A, lecithin, cholesterol

As you remember, the nutritional value of any fatty products is determined by their feedstock, as well as the presence of phosphatides, sterols and fat-soluble vitamins in them.

Animal fats contain in its composition mainly saturated fatty acids (in the molecules of which connections between carbon atoms are extremely saturated) - on average about about half of the mass. The more saturated acids, the fat is harder and above the temperature of its melting (fat remains solid, for example, when room temperature) - that is, it is harder to digest.

Saturated fatty acids Capably synthesized by the human body, therefore, strictly speaking, are not indispensable and mandatory elements of nutrition. By virtue of the same reason, with excessive consumption of products containing saturated acids, It is very easy to get their surplus, and therefore additional unnecessary calories, and even the metabolic disorder. Unfortunately, the average diet just sin with excessive use of saturated fats to the detriment of unsaturated.

Contain animal fats and unsaturated fatty acids. Very meaningful acid arachidonova- It is vital for the body for normal metabolism and the right "building" of cell membranes. Although it can synthesize in minor quantities, basically must come with food. Arachidone acid contain, for example, eggs and sub-products (brains, liver, heart). It is also poorly synthesized by the human body Linoleic or omega-6.(It is important for the formation of many polyunsaturated acids, including the previous one) - it can be obtained from the meat of chickens and turkeys, butter and pork Sala. About huge benefits Linolenic acid ( omega-3.), also indispensable, we talked in detail in the previous article. Among the animal fats it must be sought in the fat of marine fish and animals (especially northern latitudes). Oleinic acid ( omega-9.It is also available in animal fats: pork and beef beef, butter creamy.

Fatty acid composition fat and fat-containing products

The product's name	Saturated fatty acids	Oleic acid	Polyunsaturated fatty acids
The product's name	Saturated fatty acids	Oleic acid		Linolevaya	Linolenova
Butter cream is unsalted
Fat beef
Fat pig
Margarine Table Milk

Phosphatide(phospholipids), which are a mandatory component of animal fatty products, do not relate to indispensable nutrition factors (since they are able to synthesize in the body), but play meaningful role in many processes. In the human body they contribute to the splitting and suction of fats in digestive tract, their transport from the liver.

Phospholipids are a lot in dairy fat, in eggs, bird and fish, oily meat, and the daily need for them is about five grams.

Lecithin- One of the most important representatives of phosphatides, and champions on its content are egg yolk and caviar (for example, two egg yolks per day cover it daily need). Lecithin is fundamental chemical substance For the formation of the intercellular space, the normal functioning of the nervous system and activities Money cells serves as one of the main materials of the liver and protective fabrics surrounding the brain, works by "transport" to deliver many substances to cells.

Sterols animal fat (zoo) are also not considered indispensable elements of nutrition, but their biological significance It does not decrease - they play a large role in the structure of the cells of the body, its protection and the production of hormones. The most important of them is cholesterolwhich is especially much in fat milk (cream oil, cheese), as well as in eggs and sub-products. Cholesterol serves part of All organism cells. It is necessary for normal work digestive system, for the correct flow of metabolic processes, for the formation of vitamin D and the synthesis of sex hormones

The daily rate of this substance is approximately 300 mg, and about a third of the necessary cholesterol the necessary organism should come with food, the rest is produced endogenously, in the liver. And excess, and lack of cholesterol when admitted with food is undesirable. In the first case, the risk of the formation of so-called "plaques" on the walls blood vessels (And in the future perspective - their blockage and atherosclerosis), in the second - the body will begin to produce it independently at all and overly accumulate in the liver.

The interaction of cholesterol and lecithin is very important: the latter holds cholesterol in dissolved form and, accordingly, prevents its deposit on the walls of blood vessels. And additionally entering the body lecithin contributes to the elimination of the already beginning to postpone the "bad" cholesterol, reducing its total level by 15-20% (it is possible to reduce its content, using seafood, olive oil, Fatty fish, green vegetables, apples, oyster, cinnamon and cardamom).

Fat foods for animal origin make a significant contribution to the provision of an organism the most important vitamins D and A, and also contribute better assimilation other fat-soluble vitamins.

So, content champions Vitamin D. (It contributes to the normal growth and development of bones, teeth, nails, good blood coagulation and the correct flow of many metabolic processes, and also provides normal operation thyroid gland) are precisely products of animal origin (and among them, in turn, strongly allocated fish fat, Cod liver and smoked eel).

The same fish oil (and also chicken liver) - winners among all food products By content Vitamin A.(by the way, not provitamin, which requires still splitting in the liver, like from plant products, and finished retinol) necessary for proper embryonic development, normal operation immune system, good vision and growth of bones, skin health and hair

Butter, pork fat and beef liver Supply in the body vitamin E., the most important antioxidant that promotes to the same better absorption and use of proteins and maintain muscle fabric functions.

Pork liver - source vitamin K.which plays an important role in formation and restoration bone system, I. vitamin N.Normalizing metabolic processes.

Vitamin C (Plays an important role in redox processes in the body, in the synthesis of proteins and hormones) is contained in butter and milk. Vitamins group B. Also present B. different quantity in meat, fish, eggs, dairy products.

In the human nutrition, the source of animal fats are different meat, fish, dairy products and eggs. The highest indicators of their content are different signets (up to 92%), butter (up to 82.5%), fatty pork (up to 60%), as well as fatty varieties sausages and cheeses.

Butter - Perhaps the most famous and frequently used fat product of animal origin due to good taste properties and high nutritional value. It is made of concentrated fat of cow's milk and is absorbed by the body to 98.5%. Lecithin, cholesterol, proteins, minerals, vitamins A, D, E, K, C and group B are all about butter. In addition, it is produced different fatty and with all sorts of natural taste additives - from sweet to salted. All this makes the creamy oil of the most popular product. When flipping of cream oil, the oil is obtained - the same pure milk fat, which does not withstand heating to high temperatures.

More about butter and its properties in a separate article, and here we will look at other sources of animal fats in our diet, which, unlike it, are usually used not in pure form, but mainly with frying products and cooking test. Due to poor thermal conductivity, fats make it possible to warm up the product to high temperatures without its combustion and ignition. By forming a thin layer between the bottom of the dishes and the roasted product, the fat contributes to its more uniform heating. so

Pork fatproduced by pork salae, respectively - has low temperature melting (33-40 °) and soft consistency, and therefore, as a result, high food valueWhy is widely used in cooking.

Fat domestic birds - chickens, turkeys, geese, ducks are also an excellent accessible product with a pleasant smell and taste, which is used mainly in cooking meat from meat of these birds.

Beef and Barbons Fats have enough high temperature Melting (45-50 °), which means they are not very well absorbed and digested by the body (percent of 80-90). This is especially critical for the elderly people who have so slowing the processes of digestion. In cooking, these fats are mainly used to roast meat products and are used for hot dishes, since already at room temperature they are unpleasantly freezing with a "greasy" film.

Fish fatonce it was the real horror of a minor population Soviet Union, where in preventive purposes His mandatory reception was introduced in kindergartens and schools until 1970. And not at all in vain: he is the richest source Omega-3 PPGK, contains a lot of vitamins A and D. Today, fish oil can be found in pharmacies in the form of food additives.

Do not forget that the above-described "pure" fat is not the only and not even the most common source of admission of animal fats in the human body. Cheese, meat and fish, sour cream, sausage, cream - all of them contain animal fats, sometimes in very much quantities, and are able to spoil your figure when disregarding this fact. Baking, confectionery and fast food are generally calorie "bombs", including through the content of such a "hidden" fat. Its quantity and quality you can not control how it happens with pure fat when cooking in your own kitchen, so at least not forget to look at the labels in the store when fill your groin basket.

It is also worth recalling that in the process of technological processing of manufactured food industry animal fats and long-term (or improper) of their temperature processing at home aboutleft part useful properties The product is lost, only its energy value is maintained. therefore more useful are low-refreacted fats - for example, butter.

Nutritional value of fats and fat-containing products

Product name		Energy value, kcal
Product name	Carbohydrates	Energy value, kcal
Butter creamy "peasant"
Oil foiled
Margarine Table Milk
Fat Confectionery hard
Mayonnaise "Provence"
Fat bars foiled
Beef beef fat
Fat pigged pork
Spike pork

Separately worth saying about transjagh- unsaturated fats obtained by artificially (hydrogenation or hydrogenation) from liquid vegetable oils Or fats marine animals, such as whales. So get fat of mixed origin - margarines, Spreads and Soft Oil Mixes - which are actively used in bakery and confectionery production. In addition, the addition of transgirov is a fairly common practice to increase the fat content of the usual and many favorite products, such as curd masses or melted cheese.

So here industrial transfers are really dangerous for our health.. Transisomers ("breakdowns" of fatty acids at the molecular level), which are formed during the hydrogenation process, cause tremendous damage to hormonal and enzyme systems of the body, contribute to the accumulation of toxins, increase the risk of developing many diseases from atherosclerosis and obesity to diabetes and cancer.

Unfortunately, in the post-Soviet space, it is not the case - even when the content of these transisomers in certain products is regulated by GOSTs (usually from 0 to 8% maximum), not all domestic manufacturers indicate the packaging of their products their availability in the product at all that can be called a serious problem subject to frequent or regular use Similar food, especially in childhood.

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January 14, 2018. Now in the world there is a boom "Superfudov" - hyperpole food, a pinch of which is capable of covering almost the daily rate the necessary organism nutrients. The editorial office of the portal Site decided to conduct its own study of the popularity and utility of Chia, including in it real experience Readers of the portal and Facebook Franc, including Maria Sunfirov, the author of this review and part-time vegetarian with a decent experience ...

January 9, 2018.

Increased cholesterol level leads to the development of a large number of diseases. In the modern world on store shelves it is not always possible to find useful, tasty and natural product. Meanwhile, not everyone can afford to be secured in the markets or farmers due to many circumstances.

Fast Food;
Chocolate;
Fat beef, lamb, pork;
Bird with skin;
Vegetable oils of tropical origin: coconut, palm;
Dairy products: milk, kefir, cheeses;
Confectionery.

Knowledge of cholesterol content in products, allows the consumer to express priorities and, possibly, correctly adjust its diet. "We are what we eat" - the expression that there has been no wonder for many years. If you approach the formation of your daytime diet responsibly and consciously, you can significantly affect the duration and quality of your own life. To do this, know what products contain many cholesterol.

Dangerous products

Cholesterol is definitely necessary to human body. Most The required cholesterol is produced directly by the body, the rest of the amount we get with food. The average person consumes approximately 0.5 g of cholesterol daily. It is believed that this is quite a lot and this amount must be reduced.

Consider more attentively, in which products contains cholesterol. First of all, these are products of animal origin, industrial sausages, cakes, butter, eggs.

Products containing bad cholesterol In the maximum large quantities, it is fish caviar and sub-product - brains (approximately 1.8 grams). Next follows chicken and quail yolk, beef kidneys, pork fat and butter.
Products containing harmful cholesterol In smaller quantities include chicken, pork, lamb, beef, fat and low-fat cottage cheese, milk, kefir.

Let us consider the table of products containing cholesterol, which allows you to make an idea of \u200b\u200bhow much harmful food we eat during the day:

Product Name, 100 g	Number of cholesterol, mg
Mutton	95-100
Beef	82-90
Lenten beef (without fatty	80
Quail eggs	605
Fatty grade of cheese	500-1600
Egg yolk	240-280
Peasant butter	190
Butter	170-200
Sour cream	110
Fat cottage cheese	65
Skim cheese	9
Chicken meat	19
Duck Meat with Skin	91
Duck meat without leather	61
Homemade chicken	85
Broiler chicken	33
Meat turkey	200
Meat duck	55
Beef Fat	100
Pork fat	90
Bariums fat	95
Cream 20%	35
Condensed milk	40
Melted cheese	100
Beef liver and kidney	260-290
Beef Heart and Language	130-150
Pork brains	1900
Pork liver	140
Pork Heart	110
Pork kidney	210
Pork Language	40
Amateur and dining room boiled sausage	50
Smoked sausage, servolet	80
Sausages	50
Ice cream	30-140
Cupcakes with cream	60-110

How to reduce the number of "harmful" cholesterol

Animal fats contribute to the activation of the "bad" cholesterol absorption process in the intestine. What is more dangerous, additionally observed the increased production of "its" cholesterol directly by the human body. Next, cholesterol falls into an atherosclerotic plaque, which can lead to significant health problems.

Now, knowing high cholesterol products, it is possible to significantly reduce or eliminate the consumption of some of them.

First of all, experts recommend replacing butter on vegetable oils: olive, sesame, linen, sunflower.
Pay attention to the packaging and the percentage of fat content in certain products, carefully read into the composition. The percentage of fatty curd consumed, sour cream, kefir, milk must be gradually reduced.
A large amount of cholesterol is contained in the skin of poultry and fish, so it is pre-needed to be removed.
It should be deleted from the diet of mayonnaise, chips, chocolate bars, smoked, industrial sausages and confectionery.
Abandon the consumption of carcinogens: margarine, nitrites and other preservatives.
The use of sufficient amount of legumes, onions, greens contributes to preventing fat deposits on the walls of the vessels.
It is necessary to limit the use of carbohydrates. The carbohydrates themselves do not act on lipid exchanges in the human body. But, excessive use This product group can lead to an increase in body weight. The body reacts to each additional kilogram and the liver with a double strength produces such necessary, but such a harmful cholesterol.
When preparing an outflow of fatty broth, it should be waited for its full cooling and remove the resulting solid fat from the surface.
Note that the total exception of animal fats does not have negative impact on the body. A person in any case receives the necessary "harmful" cholesterol in the required minimum amount of vegetation food.
Let's say "yes" food fibers. The same fiber, which in sufficient quantities is contained in bran contributes to the removal of poor cholesterol and purify the body as a whole. If the diet is not equipped sufficient number fiber, the self-cleaning process stops. Minimum daily dose food fibers It is 15-20 grams.
Pectin is as needed to remove bad cholesterol. They are rich in beets, apples, peaches, black currant, apricots.

Seafood and fish

Products C. low content Cholesterol allows you to normalize the balance of lipoproteins of high and low density, which leads to normalization of the level of total cholesterol in the blood.

Having an idea of \u200b\u200bwhich products contain cholesterol and in what quantities it is observed there, it is not so difficult to consciously reduce the consumption of the most harmful of them.

Consider the cholesterol content table in seafood and fish:

Canned fish	From 1000.
Horse mackerel	370
Mackerel	270
Flounder	230
Carp	240
Hake	130
Pacific herring	210
Mintay	100
Cod	40
Eel marine	170
Crab	90
Cancer	47
Mollusk	50
Fresh and canned tuna	57
Pike	48

Fish and animal products may contain an identical amount of cholesterol. At the same time, the amount of fish fat is represented in the form of unsaturated and polyunsaturated fatty acids, which, when entering the body, are converted to "useful cholesterol". Next occurs the purification of poor cholesterol from the walls of the vessels. Fish is just rich useful trace elementswhich contribute to the removal of cholesterol plaques.

"Good" cholesterol

In the event that a person regularly consumes a large number of products with an increased cholesterol content, it should be used to ensure that the diet is enriched with mononiusaturated and polyunsaturated fatty acids. These include:

Omega-3 - polyunsaturated fatty acid, which is contained in river fish, linen and sesame oil, nuts. It is not synthesized by the human body, therefore, the deficit is accounted for due to food products. It has an antioxidant and anti-inflammatory effect, improves memory, stamina, nervous operation, of cardio-vascular system, removes harmful substances from the body. Separate attention deserves the fact that Omega-3 is capable of purifying the walls of vessels from harmful cholesterol.
Omega-6 is very similar in its action from Omega-3 and protects the body from cancer tumors, allergic reactions, diseases of the cardiovascular system. With a lack of a useful component, a person feels fatigue, irritability, raising arterial pressureis subject to constant colds.

Systematic use of fish, seafood, naval cabbage, legumes and grains makes it possible to reduce the likelihood of developing diseases of the cardiovascular system and is effectively struggling with poor cholesterol.

In the interaction of vegetable foods with poor cholesterol, an insoluble complex is formed, which is not absorbed by the stomach and over time is completely derived from the body.

Table of content required Omega-3 in fish, legumes, grain

Now, having an idea of \u200b\u200bwhat foods are also contained and "good", and "bad" cholesterol is easy to navigate and make up sample menu Right I. healthy nutrition. This will help not only normalize lipid exchange and blood cholesterol levels, but also give energy, forces, will give good mood And longevity.