Is it possible to eat potatoes with high cholesterol

The level of cholesterol in the blood is partly related to the nature of the diet. By adjusting the diet, its performance can be reduced by 10-15%. The basis of therapeutic nutrition is the restriction of simple carbohydrates and animal fat, which we get from dairy products and meat. The priority is bran, fresh vegetables and fruits rich in fiber, as well as nuts and vegetable oils containing polyunsaturated fatty acids. They remove excess cholesterol from the gastrointestinal tract.

The question of whether potatoes are good for high cholesterol remains controversial. To answer it, let's study the chemical composition, beneficial properties and effects on cholesterol levels.

Why cholesterol is dangerous

Cholesterol is a fat-like substance found in cell membranes and is produced by the sex glands, adrenal glands, intestines, liver, and kidneys. The smaller part enters the body with food. The compound participates in the synthesis of hormones, enzymes, promotes the absorption of vitamin D. Cholesterol is measured in millimoles per liter (abbreviated as mmol / l). If the indicators have exceeded the norm of 6.7 mmol / l, it is time to take measures aimed at lowering cholesterol to an acceptable level.

Cholesterol in high doses is dangerous to human health and life. With a violation of its metabolism and a high level, irreversible changes in the vessels develop - in particular, atherosclerosis appears, dangerous for its complications in the form of ischemic heart disease, myocardial infarction, stroke, sudden coronary death, embolism.

Increased levels of bad cholesterol become the main cause of the development of the early form of Alzheimer's disease. In this case, a person's memory, speech, mental abilities, and adequate perception of events are impaired. With high cholesterol, the blood supply to the liver, kidneys, intestines, and extremities suffers.

Important! It is necessary to control the level of cholesterol in the blood for all people over 40, regardless of gender, and for those who have a predisposition to cardiovascular diseases, suffer from hypertension, obesity.

Chemical composition, trace elements and characteristics of potatoes

The biological value of potatoes is determined by its rich chemical composition. The content of valuable substances depends on the variety, maturity of tubers, growing conditions and storage.

On average, a serving (100 g) of fresh, unpeeled tubers contains:

• 80 g of water;
• 1.9 g protein;
• 0.1 g fat;
• 16.6 g carbohydrates: 14.2 g starch and 1.8 g dietary fiber.

Energy value - 77 kcal. Calorie content and nutritional value of the raw product after heat treatment it increases (depending on the cooking method) and amounts to:

• fried potatoes - 276 kcal, 3.8 g of proteins, 15.5 g of fat, 30.1 g of carbohydrates;
• baked with peel - 92 kcal, 2.1 g protein, 0.2 g fat, 19 g carbohydrates;
• boiled in a uniform - 87 kcal, 1.9 g of proteins, 0.1 g of fat, 13.9 g of carbohydrates.

Potatoes contain amino acids important for the body, organic substances, dietary fiber, beta-carotene, B vitamins, ascorbic acid, vitamins E, H, K, niacin.

Among the macroelements found: magnesium, sodium, calcium, potassium, sulfur, chlorine, phosphorus, silicon. Of the trace elements - high concentrations of cobalt (50% of the norm 100 g), chromium (20%), copper (14%), molybdenum (11.4%), manganese (8.5%), iron (5%). In smaller quantities there is iodine, selenium, fluorine, zinc.

Useful properties of potatoes

Properly cooked potatoes and fresh tuber juice:

• improve the quality of hair and skin;
• normalize hormonal levels;
• ensure the proper functioning of the nervous, digestive, urinary system, respiratory organs;
• serve as the prevention of diseases of the heart and blood vessels;
• have a mild laxative effect;
• stimulate the intestines;
• accelerate metabolism;
• improve mood, normalize night sleep, fight depression, fear, apathy.

Potatoes are nutritious and satisfying. It contains high concentrations of dietary fiber, which, getting into the intestines, swell and create a feeling of satiety. A person does not have a need for snacks, while endurance and performance increase, which leads to stimulation of physical activity, a decrease in additional calories.

Complex carbohydrates do not turn into new fatty deposits, but are absorbed over a long time, which fills the body with energy for a long time. For this reason, potatoes are ideal for weight loss.

For reference. A 7-day potato diet will save you 3 to 5 extra pounds. Her menu includes 0.5 kg of boiled or jacket-baked potatoes + fresh vegetables, fruits, low-fat dairy products and lots of liquid.

Potatoes contain a huge amount of fiber, which cleans the intestines of toxins, toxins, removes excess fluid from the body, normalizes digestion, activates metabolism, which has a beneficial effect on the state of the digestive tract as a whole.

Potatoes and fresh juice of tubers used in the therapeutic diet of people with gastrointestinal diseases of an erosive and ulcerative nature. The product envelops mucous membranes, protects against destructive substances, impairs their absorption, has a moderate analgesic effect, which relieves symptoms in gastritis, gastric ulcer and duodenal ulcer.

Grated fresh potatoes are used externally for eczema, other skin diseases, wounds, burns to speed up the healing process. Masks for the face, neck, hands are made from boiled and fresh potatoes at home. It nourishes, moisturizes, tones the skin, gives a healthy color and firmness, brightens dark circles under the eyes.

Boiled mashed potato tubers - effective agent in the fight against diseases of the upper respiratory tract. Inhaling the steam of hot potatoes thins phlegm well and facilitates its excretion, softens an irritated throat, relieves pain and inhibits inflammation.

Is there cholesterol in potatoes

Varieties grown in guaranteed safe conditions without the use of nitrates and other harmful chemical compounds, in their natural form do not contain cholesterol... On the contrary, such potatoes contain valuable micro and macro elements, vitamins, antioxidants, which play an important role in the normalization of lipid metabolism.

Does potatoes affect cholesterol levels?

The concentration of cholesterol is increased by the consumption of fried potatoes and high-calorie dishes based on them. But potatoes, cooked without fat, are useful in content:

• iodine - normalizes the thyroid gland, prevents the deposition of fat on the walls of blood vessels, which reduces the risk of atherosclerotic plaque formation;
• chromium - reduces the level of glucose in the blood, has a positive effect on microcirculation and hematopoiesis processes, improves the fluidity and viscosity of blood;
• Selena - neutralizes the oxidative effect of free radicals and other substances, stimulates the formation of erythrocytes, increases immunity;
• vitamin E - strengthens erythrocyte membranes, improves blood circulation, supports metabolism in the heart muscle, regulates glucose levels;
• vitamin C (ascorbic acid) - provides a general strengthening effect on the walls of blood vessels and small capillaries, reduces their permeability, increases strength and elasticity.

Such a set of minerals is useful for people with hypercholesterolemia, prevents diseases of the heart and blood vessels.

How much cholesterol is in finished potatoes

The cholesterol level in potatoes largely depends on the method of heat treatment, the presence of additional ingredients used to prepare the dish.

In fried potatoes

Oil fried potatoes have the highest cholesterol levels, especially if they have been cooked with lard or animal fat.

For example, beef and lamb fat contain from 300 to 1100 mg / kg cholesterol, while sunflower oil - 18-26 mg / kg. Such potatoes are undesirable even for absolutely healthy people. It negatively affects the function of the cardiovascular system, leads to obesity, increases blood glucose levels, provoking the development of diabetes.

In baked

Peel-baked potatoes are considered ideal for people with high blood cholesterol.

First, there is no cholesterol in tubers prepared without animal oils and fats.

Secondly, all components useful for the human body are preserved in potatoes.

Boiled in uniform

Boiled potatoes in their skins practically do not contain fats (0.1 g per 100 g of product), therefore they are used in dietary nutrition for hypercholesterolemia. However, if compared with baked potatoes, then boiled potatoes in their uniforms are less useful, since most of the vitamins are transferred into the water during cooking.

The norm of cholesterol in the blood

In the human body, pure cholesterol is present in small quantities. Most of the compounds are low density (bad cholesterol) and high (good)... If cholesterol levels are higher than normal, it is considered harmful to health and the lower the concentration, the better. In fact, for all systems to function properly, cholesterol must remain normal.

For healthy people, the norm of bad cholesterol is not higher than 4 mmol / l. Those who suffer from diseases of the heart and blood vessels - below 2.5 mmol / l.

The norm of good cholesterol in the blood, regardless of age and gender, with a satisfactory state of blood vessels and heart is more than 1 mmol / l. In people with coronary heart disease who have had a heart attack, stroke, it is 1-1.5 mmol / l. Total cholesterol in the blood - no more than 5.2 mmol / l. If at a young age the norm is exceeded even slightly, this is considered a pathology.

Council. It is necessary to regularly measure total cholesterol for women after menopause, men over 40, the elderly and those who have heart and vascular problems, overweight, bad habits, and leads a sedentary lifestyle.

Is it possible to eat potatoes with high cholesterol

Nutritionists are allowed to include potatoes in the diet of people with high cholesterol, but only in a limited amount - 300-400 g... Although in low concentrations, tubers contain fats and oils, which, when consumed frequently in large portions, increase blood cholesterol levels.

It is not recommended to eat potatoes for dinner after 6 pm. The tubers contain carbohydrates that, if taken before bed, will increase body fat. The method of cooking potatoes is equally important.

Boiled, baked in a uniform without fat will be useful, but fried, French fries, chips or mashed potatoes with the addition of milk or butter are best not included in the diet if there are risk factors for hypercholesterolemia.

Can potatoes increase blood counts?

A health hazardous condition is noted if the rate of bad cholesterol is increased. One of the reasons is obesity. Eating a lot of fried potatoes or other high-calorie foods can put you on extra pounds and increase your bad cholesterol levels.

It is even worse if potatoes cooked in a large amount of oil or animal fat are seasoned with high-calorie spices, mayonnaise.

In no case should you eat potatoes in any form with increased rates

With a high concentration of cholesterol or the presence of risk factors for cardiovascular diseases, fried potatoes in oil are categorically contraindicated. You can not eat and high-calorie foods from it: chips, french fries, pancakes, roast with fatty meat.

For reference. Peeled potatoes baked over a fire are also harmful. Fruits lose all moisture and can injure the stomach lining.

Green tubers are absolutely inedible for everyone (regardless of cholesterol level). These potatoes contain solanine, which protects plants from bacteria, loads and insects. This substance is toxic to humans. However, side reactions in the form of oppression, and then excitation of the nervous system, decomposition of erythrocytes, food poisoning are possible only with the use of several kilograms of unpeeled and thermally unprocessed green potatoes.

What other foods should not be eaten with high cholesterol

Elevated cholesterol levels indicate the risk of cardiovascular disease. To stay healthy and active for many years, you need to monitor your cholesterol levels from a young age. Fatty meats and meat products (sausage, sausages, offal, ham), animal fats are excluded from the diet.

Soups are prepared in secondary broth, the first water is drained, the meat is washed, poured with clean water and cooked until tender. They choose low-fat meats or poultry (turkey, beef, chicken). Skin and fat from meat should not be used for food.

Banned margarine, butter. Fats are limited to the use of vegetable oils (olive, linseed, sunflower) for making salads. Fatty fish, crayfish, crabs, canned fish, black and red caviar, mackerel, oysters, shrimps contain a lot of cholesterol - they are also excluded from the daily menu.

Products made from butter and puff pastry, mayonnaise, ketchup, chocolate, fat cottage cheese and cheeses, sour cream, cream, smoked meats, offal (liver, kidneys, brains, lungs) are not allowed in the diet. Limit pasta, egg yolk, nuts, honey, sugar, alcohol (you can have a glass of dry red wine once a week), ice cream, raisins, grapes, bananas, jams, sugary carbonated drinks.

For reference. If you exclude the listed products, the functions of the gastrointestinal tract, the cardiovascular system will improve, cholesterol levels and blood pressure will normalize, and weight will decrease.

Ways and recipes for cooking potatoes without cholesterol

Most often in recipes, baked potatoes or boiled potatoes without fat and salt are used. Below are some recipes for making cholesterol-free potatoes.

Boiled potatoes with herbs

This is a traditional Russian dish.

You will need:

• potatoes;
• fresh herbs (parsley, dill);
• garlic;
• vegetable oil to a minimum.

The recipe is quite simple:

1. Peel the tubers, boil until tender in salted water.
2. Sprinkle hot potatoes with finely chopped herbs, season with vegetable oil.

Baked potatoes with apples and zucchini

The dish is ideal for a festive table and an everyday diet:

1. Peel the tubers, cut into slices, apples and zucchini - into cubes.
2. Lightly grease a baking sheet with vegetable oil, transfer potatoes, zucchini and apples to it, mix, add spices (ideally dried herbs) if desired, salt.
3. Bake in a preheated oven for 20-30 minutes at a temperature of + 180… + 200 ° C. Willingness to taste.

It is good to combine potatoes with fresh vegetables, herbs, which contain a lot of vegetable fiber, which is necessary to cleanse the intestines of toxins and toxins.

Oven baked potatoes with garlic

This is an aromatic, tasty and satisfying dish. To prepare it you will need:

• potatoes - 500 g;
• garlic - 2 cloves;
• low-fat sour cream - 100 g;
• chicken egg - 1 pc .;
• salt, black pepper;
• greenery.

Recipe:

1. Cut the peeled potatoes into equal slices.
2. Mix with sour cream, finely chopped garlic, spices.
3. Transfer to a baking dish, place in a preheated oven. Cook at + 180… + 200 ° C for half an hour.
4. Before removing the dish from the oven, beat a chicken egg for 5-7 minutes, pour over the potatoes. Garnish with herbs when serving.

Read also:

Save yourself from cholesterol with oats.

Dangerous gluten: is it in oats?

Watermelon on guard of male power: how it is useful for the body.

Conclusion

Potatoes contain a huge amount of substances necessary for human health. They help the body to recover, improve the functions of the heart, blood vessels, respiratory organs, gastrointestinal tract, nervous and urinary systems, and reduce levels of harmful cholesterol in the blood.

To get the most out of your potatoes, it is important to cook your potatoes properly: cook them in their skins or bake them in their skins.