Eating certain foods, few people think about their composition, compatibility and impact on the vital processes of the body. In addition to known proteins, lipids and carbohydrates, certain foods may contain cholesterol. Depending on its type (high or low density lipoprotein), the body receives healthy or unhealthy food.
To eat right, you need to know the cholesterol content in foods. A table showing 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 (the intestines, digestive and genital glands, as well as the adrenal glands and kidneys).
A small amount of this substance is ingested with food. Cholesterol-free foods must also be properly combined for each individual.
The participation of the substance in the life of the body
The main functions of cholesterol are:
- stabilization of the cell membrane in a wide range of temperature indicators;
- participation in the production of hormones by the glands necessary for the body;
- support the full functioning of the immune and nervous systems;
- ensuring the production of vitamin D.
High molecular weight (HDL) and low molecular weight (LDL) cholesterol are distinguished in the blood. They have a different structure 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 |
| Fat milk | thirty | Skim milk | ten |
| Fat cottage cheese | 60 | Fat-free cottage cheese | 40 |
| Veal | 110 | Rabbit | 40 |
The table of cholesterol content in food makes it possible to independently control the amount of its intake with food.
The danger of high cholesterol
A large amount of this substance in the blood contributes to the blockage of blood vessels by fatty plaques. As a result, the lumen of the artery narrows, and blood circulation in the body is disrupted. This is influenced by LDL.
High molecular weight cholesterol, on the contrary, removes 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 negatively affect the state of health.
The table of cholesterol and various fatty acids allows you to control the amount of harmful lipoprotein that has a low density.
Designations:
- HS - cholesterol;
- EFA - saturated fatty acids;
- MUFA - monounsaturated fatty acids;
- PUFAs are polyunsaturated fatty acids.
| Product, 100 g | Cholesterol, mg | NLC, g | MUFA, mg | PUFA, mg |
| Beef | 95 | 7 | 7 | 0.8 |
| Smoked sausage | 112 | fifteen | 19 | 4 |
| Butter | 19 | 5 | 3 | 0.3 |
| Cream cheese | 63 | 13 | 6 | 0.5 |
| Low fat fish | 65 | 0.5 | 0.3 | 0.9 |
The use of these products negatively affects the course of metabolic processes in the body and the blood supply to organs. Due to the deposition of fatty plaques, the diameter of the artery narrows significantly and blood flow is disturbed.
How to distinguish between HDL and LDL
Proper nutrition and a healthy, active lifestyle will help protect yourself from diseases. All products according to their effect on the body can be divided into three groups:
- raising blood cholesterol ;
- not affecting the indicator;
- lowering blood cholesterol.
To eat the right food, you need to know the cholesterol content of foods. A table showing this data should be in an accessible place. For ease of perception, you can divide it into several parts.
What foods to exclude from the diet
A large amount of low molecular weight cholesterol is found in fatty meats, high-fat dairy products, seafood, palm oil and coconuts.
People who have elevated levels of LDL in their blood should completely eliminate these foods from their daily menu. If there are no health problems, it is still recommended to minimize their use.
Different fast food also falls into the category of prohibition. This food contains a record amount of cholesterol and poses the greatest threat to human health. Semi-finished products (sausages, ice cream, pastries, pasta) will also have to be abandoned. The reason for this is the high cholesterol content in foods. The table below in numbers shows their health hazards.
| Products, 100 g | The amount of harmful cholesterol, mg |
| Sausage | 50 |
| Ice cream | 120 |
| Bakery products | 50 |
| Pasta | 55 |
| Veal | 110 |
| Carp | 280 |
| Beef heart | 160 |
| Beef liver | 300 |
| Beef brains | 2000 |
A particularly high concentration of the substance occurs in various offal. It is not recommended to eat them in food, in extreme cases, their amount in the diet should be minimal. In principle, rarely and in a small volume, you can use any product, even if it contains a large amount of cholesterol.
Which products to give preference to
Of meat products, it is better to eat poultry. It is very useful to eat fish several times a week, it contains omega-3 fatty acids, which positively affect human health.
From dairy food, it is necessary to give preference to low-fat products, they will not contribute to the violation of the body's metabolic processes. Porridge, especially oatmeal, and all fresh fruits and vegetables are in high priority.
As a dressing for salads, you need to use vegetable oil in a small amount.
Table of proteins, fats, carbohydrates, cholesterol in food| Product | Protein, g | Lipids, g | Carbohydrates, g | Cholesterol, mg |
| Oatmeal | eleven | 6 | 50 | 0 |
| Salmon | 20 | ten | 0 | 0 |
| Olive oil | 0 | 100 | 0 | 0 |
| Flax seeds | 22 | 36 | 12 | 0 |
| Oat bran | eight | 4 | ten | 0 |
| Citrus | 0.9 | 0.2 | ten | 0 |
| Soybean | 90 | 0.8 | 0.2 | 0 |
| Almond | fifteen | 60 | 0 | 0 |
| Alcohol | 0 | 0 | ten | 0 |
The absence of cholesterol in these products allows you to lower its level in the blood, so when they diet, they must be present in the daily menu, except for alcohol, of course.
Nutrition for high cholesterol
When the level of harmful substances in the blood increases significantly, measures must be taken to restore health. First of all, it is necessary to normalize the diet and the daily menu. All semi-finished products, any fatty, fried, spicy 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 fresh fruits and vegetables, skim milk, poultry, sea fish. It is necessary to adhere to such a menu regularly, then cholesterol will not exceed the prescribed norms and disrupt the vital processes of the body.
In addition to adjusting nutrition, it is also necessary to change the way of life: activity, walking, full sleep and fresh air should become a habit. Regular adherence to good nutrition will help to permanently solve the problem of atherosclerotic plaques in the vessels, if the correct cholesterol content in the products is maintained. The table will help to do this without difficulty.