{"id":19786,"date":"2024-11-22T16:25:43","date_gmt":"2024-11-22T15:25:43","guid":{"rendered":"https:\/\/mariolab.hr\/cholesterolova-dieta-hodnoty-priznaky\/"},"modified":"2025-11-26T16:51:03","modified_gmt":"2025-11-26T15:51:03","slug":"cholesterolova-dieta-hodnoty-priznaky","status":"publish","type":"post","link":"https:\/\/mariolab.hr\/sk\/cholesterolova-dieta-hodnoty-priznaky\/","title":{"rendered":"Cholesterolov\u00e1 di\u00e9ta, hodnoty, pr\u00edznaky&#8230;"},"content":{"rendered":"\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"wpbf-responsive-embed\"><iframe title=\"Najmo\u0107niji VITAMINI za UKLANJANJE LO\u0160EG KOLESTEROLA IZ KRVNIH \u017dILA!\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/m4qHIhb2C24?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n<p>Ke\u010f hovor\u00edme o tukoch, be\u017en\u00e1 popul\u00e1cia si mysl\u00ed, \u017ee s\u00fa ve\u013emi zl\u00e9, \u010do je \u010faleko od pravdy. Najzn\u00e1mej\u0161\u00ed tuk sa naz\u00fdva CHOLESTEROL.<br\/>Ve\u013ek\u00e9 mno\u017estvo \u013eud\u00ed vie, \u017ee vysok\u00e1 hladina cholesterolu sp\u00f4sobuje krvn\u00e9 zrazeniny, infarkty, mozgov\u00e9 pr\u00edhody, ale len m\u00e1lokto vie, \u017ee s\u00fa v skuto\u010dnosti ve\u013emi d\u00f4le\u017eit\u00e9 pre na\u0161e zdravie.<br\/>Aspo\u0148 2\/3 cholesterolu sa produkuje v pe\u010deni a \u010drev\u00e1ch. Nach\u00e1dza sa v mozgu, nadobli\u010dk\u00e1ch, nervoch&#8230; A tam, kde sa nach\u00e1dza, m\u00f4\u017ee prinies\u0165 ve\u013ea \u00fa\u017eitku.<br\/>CHOLESTEROL V POKO\u017dKE SA PREMIE\u0147A NA VITAM\u00cdN D, KE\u010e NA POKO\u017dKU DOPADNE ULTRAFIALOV\u00c9 SLNE\u010cN\u00c9 SVETLO<br\/>-CHOLESTEROL POM\u00c1HA PREMENI\u0164 SACHARIDY V TELE<br\/>CHOLESTEROL JE NEVYHNUTN\u00dd PRE TVORBU NADOBLI\u010cKOV\u00ddCH HORM\u00d3NOV, AKO JE KORTIZOL.<br\/>CHOLESTEROL JE NEVYHNUTN\u00dd PRE TVORBU POHLAVN\u00ddCH HORM\u00d3NOV, KTOR\u00c9 S\u00da NEVYHNUTNOU S\u00da\u010cAS\u0164OU ICH MEMBR\u00c1NY.<br\/>K\u013e\u00fa\u010dov\u00e9 rozdiely v cholesterole s\u00favisia s t\u00fdm, ktor\u00e9 bielkoviny via\u017eu v tele. Lipoprote\u00edny v krvi pren\u00e1\u0161aj\u00fa cholesterol po celom tele. M\u00e1me nieko\u013eko typov:<\/p>\n\n<ol class=\"wp-block-list\">\n<li>LDL LIPOPROTE\u00cdN (ZL\u00dd CHOLESTEROL, N\u00cdZKOHUSTOTN\u00dd PROTE\u00cdN) \u2013 nesie pribli\u017ene 65 % cholesterolu v tele. Pr\u00e1ve tento cholesterol tvor\u00ed krvn\u00e9 zrazeniny.<br\/>2. VLDL LIPOPROTE\u00cdN (VE\u013dMI N\u00cdZKOHUSTOTN\u00dd PROTE\u00cdN): pren\u00e1\u0161a pribli\u017ene 15 % celkov\u00e9ho cholesterolu v celom tele. Vo ve\u013ek\u00fdch mno\u017estv\u00e1ch m\u00f4\u017ee sp\u00f4sobi\u0165 srdcov\u00e9 ochorenia.<br\/>3. HDL LIPOPROTE\u00cdN (LIPOPROTE\u00cdN S VYSOKOU HUSTOTOU, DOBR\u00dd CHOLESTEROL): transportuje pribli\u017ene 20 % cholesterolu cez krvn\u00e9 cievy. Pr\u00e1ve tento &#8220;prac\u00ed prostriedok&#8221; \u010dist\u00ed krv a zabra\u0148uje tvorbe krvn\u00fdch zrazen\u00edn. Obsahuje lecit\u00edn. <\/li>\n<\/ol>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"wpbf-responsive-embed\"><iframe title=\"Samo 1 \u010cA\u0160A DNEVNO potpuno \u010cISTI KRVNE \u017dILE, UKLANJA LO\u0160I KOLESTEROL I KRVNE UGRU\u0160KE!\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/LDCUtPebU9w?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n<h2 class=\"wp-block-heading\">\u017diaduce hodnoty cholesterolu v cievach<\/h2>\n\n<p>\u017diaduce hodnoty triglyceridov s\u00fa pod 1,7 mmol\/l a ochrann\u00fd HDL-cholesterol je viac ako 1 mmol\/L u mu\u017eov a viac ako 1,2 mmol\/L u \u017eien.<br\/>Hodnoty celkov\u00e9ho cholesterolu v plazme by mali by\u0165 pod 5 mmol\/l a LDL-cholesterolu pod 3 mmol\/L. Av\u0161ak u \u013eud\u00ed, ktor\u00ed u\u017e maj\u00fa kardiovaskul\u00e1rne ochorenie, teda t\u00fdch, ktor\u00ed trpia ang\u00ednou pectoris alebo prekonali infarkt \u010di mozgov\u00fa pr\u00edhodu, musia by\u0165 hodnoty celkov\u00e9ho cholesterolu e\u0161te ni\u017e\u0161ie \u2013 pod 4,5 mmol\/l a LDL-cholesterolu pod 2,5 mmol\/L. \u017diaduce hodnoty triglyceridov s\u00fa pod 1,7 mmol\/L,  a ochrann\u00fd HDL-cholesterol viac ako 1 mmol\/L u mu\u017eov a viac ako 1,2 mmol\/L u \u017eien.<br\/>Tie\u017e, ak existuje vysok\u00e9 riziko kardiovaskul\u00e1rnych ochoren\u00ed (infarkt, m\u0155tvica alebo in\u00e9 kardiovaskul\u00e1rne ochorenie), teda pravdepodobnos\u0165 vy\u0161\u0161ia ako 5 %, \u017ee sa kardiovaskul\u00e1rne ochorenie objav\u00ed v nasleduj\u00facich 10 rokoch, mali by sa zamera\u0165 na ni\u017e\u0161ie hodnoty cholesterolu, ako aj u \u013eud\u00ed, ktor\u00ed prekonali infarkt alebo maj\u00fa ang\u00ednu pectoris.  <\/p>\n\n<h2 class=\"wp-block-heading\">Ako zn\u00ed\u017ei\u0165 zl\u00fd cholesterol v cievach?<\/h2>\n\n<p>Pokia\u013e ide o prirodzen\u00e9 zni\u017eovanie vysok\u00e9ho cholesterolu, n\u00edzkocholesterolov\u00e1 di\u00e9ta a d\u00f4sledn\u00e9 vyh\u00fdbanie sa v\u0161etk\u00fdm tukom nie s\u00fa rie\u0161en\u00edm. Tie\u017e nie je potrebn\u00e9 \u00faplne vyl\u00fa\u010di\u0165 potraviny, ktor\u00e9 obsahuj\u00fa samotn\u00fd cholesterol (napr\u00edklad vajcia alebo syr). Konzum\u00e1cia kombin\u00e1cie v\u00fd\u017eivn\u00fdch jed\u00e1l, ktor\u00e9 bojuj\u00fa proti z\u00e1palu a rie\u0161ia z\u00e1kladn\u00fa pr\u00ed\u010dinu probl\u00e9mu, z\u00e1vis\u00ed najm\u00e4 od miery a rovnov\u00e1hy. Dodr\u017eiavanie zdravej stravy pre srdce je jednoduch\u0161ie ne\u017e kedyko\u013evek predt\u00fdm v\u010faka t\u00fdmto potravin\u00e1m zni\u017euj\u00facim cholesterol: v\u0161etk\u00fdm druhom chutn\u00e9ho ovocia, zeleniny, strukov\u00edn, celozrnn\u00fdch v\u00fdrobkov, morsk\u00fdch plodov, chud\u00e9ho m\u00e4sa a mno\u017estvu zdrav\u00fdch tukov. Toto je to, \u010do potrebujete jes\u0165:  <\/p>\n\n<ol class=\"wp-block-list\">\n<li>Zelenina, najm\u00e4 zelenina.<\/li>\n<\/ol>\n\n<p>Je jasn\u00e9, \u017ee medzi potravinami s najvy\u0161\u0161ou antioxida\u010dnou hodnotou s\u00fa v\u00fd\u017eivn\u00e1, protiz\u00e1palov\u00e1 zelenina. S\u00fa pln\u00e9 fytochemik\u00e1li\u00ed proti po\u0161kodeniu vo\u013en\u00fdmi radik\u00e1lmi, spoma\u013euj\u00fa starnutie a udr\u017eiavaj\u00fa pru\u017enos\u0165 a integritu tepien. \u0160t\u00fadie u mu\u017eov aj \u017eien uk\u00e1zali, \u010do nie je prekvapen\u00edm, \u017ee zv\u00fd\u0161en\u00fd pr\u00edjem zeleniny zni\u017euje hladinu LDL cholesterolu. Hoci m\u00e1 n\u00edzky obsah kal\u00f3ri\u00ed, mnoh\u00e9 tmav\u00e9 listov\u00e9 zeleniny \u2013 ako kel a \u0161pen\u00e1t \u2013 poskytuj\u00fa ochranu proti infarktu t\u00fdm, \u017ee udr\u017eiavaj\u00fa steny tepien bez hromadenia cholesterolu. Hoci takmer ka\u017ed\u00fd druh je skvelou vo\u013ebou, zelenina \u2014 vr\u00e1tane cvikly, cibule, kapusty, brokolice a arty\u010dokov \u2014 je obzvl\u00e1\u0161\u0165 prospe\u0161n\u00e1 na zv\u00fd\u0161enie pr\u00edjmu vl\u00e1kniny a udr\u017eiavanie zdravia srdca.   <\/p>\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>\u017diviny<\/li>\n<\/ol>\n\n<p>Zdrav\u00e9 polynenas\u00fdten\u00e9 a mononenas\u00fdten\u00e9 tuky s\u00fa hojne dostupn\u00e9 v orechoch v\u0161etk\u00fdch druhov. Maj\u00fa tie\u017e rozumn\u00fd po\u010det vl\u00e1kien. Mandle, spolu s in\u00fdmi orechmi, najm\u00e4 poskytuj\u00fa antioxida\u010dn\u00e9 flavonoidy, rastlinn\u00e9 chemik\u00e1lie, ktor\u00e9 zlep\u0161uj\u00fa zdravie tepien a zni\u017euj\u00fa z\u00e1pal. V\u00fdskum ukazuje, \u017ee orechy pom\u00e1haj\u00fa zni\u017eova\u0165 hladiny &#8220;zl\u00e9ho&#8221; LDL, najm\u00e4 u \u013eud\u00ed s cukrovkou a vysok\u00fdm cholesterolom. Okrem boja proti priberaniu a obezite m\u00f4\u017eu pom\u00f4c\u0165 zastavi\u0165 vznik po\u0161kodenia v sten\u00e1ch tepien a chr\u00e1ni\u0165 pred nebezpe\u010dn\u00fdm hromaden\u00edm cholesterolu. Jedenie zdrav\u0161\u00edch orechov bolo pod\u013ea jednej anal\u00fdzy 25 \u0161t\u00fadi\u00ed spojen\u00e9 s ni\u017e\u0161\u00edmi hladinami celkov\u00e9ho a LDL cholesterolu plus zn\u00ed\u017een\u00fdmi triglyceridmi.    <\/p>\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>Chia semienka a \u013eanov\u00e9 semienka<\/li>\n<\/ol>\n\n<p>Najbohat\u0161\u00ed zdroj rastlinnej omega-3 mastnej kyseliny zn\u00e1mej ako alfa-linolenov\u00e1 kyselina (ALA), \u013eanov\u00e9 semienka maj\u00fa tie\u017e svoje v\u00fdhody. Chia semienka a \u013eanov\u00e9 semienka, ktor\u00e9 s\u00fa mimoriadne bohat\u00e9 na rozpustn\u00fa a nerozpustn\u00fa vl\u00e1kninu, m\u00f4\u017eu zlep\u0161i\u0165 detoxik\u00e1ciu, tr\u00e1viace zdravie a pom\u00f4c\u0165 pri chudnut\u00ed. \u0160t\u00fadie ukazuj\u00fa, \u017ee tieto semienka m\u00f4\u017eu v\u0161eobecne zni\u017eova\u0165 hladinu LDL cholesterolu a cieli\u0165 najm\u00e4 na zdravie v\u00e1\u0161ho srdca. Obsah rozpustnej vl\u00e1kniny zadr\u017eiava cholesterol a tuky v tr\u00e1viacom trakte, \u010d\u00edm zabra\u0148uje vstreb\u00e1vaniu t\u00fdchto zlo\u017eiek. Tr\u00e1viaci trakt potom odstra\u0148uje \u017el\u010d, \u010do n\u00fati telo produkova\u0165 viac pomocou nadbyto\u010dn\u00e9ho cholesterolu v krvi a t\u00fdm zni\u017euje hladinu cholesterolu v\u0161eobecne. Dajte semienka na cere\u00e1lie, jogurt, pe\u010divo alebo smoothie.    <\/p>\n\n<ol start=\"4\" class=\"wp-block-list\">\n<li>Olivov\u00fd olej<\/li>\n<\/ol>\n\n<p>\u010eal\u0161ou protiz\u00e1palovou zlo\u017ekou mononenas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn, ktor\u00e1 je prospe\u0161n\u00e1 pre srdce a zni\u017euje LDL cholesterol, je olivov\u00fd olej. Extra panensk\u00fd olivov\u00fd olej preuk\u00e1zate\u013ene zni\u017euje hladinu \u0161kodliv\u00e9ho LDL cholesterolu a zlep\u0161uje funkciu srdca. <\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"wpbf-responsive-embed\"><iframe title=\"Da li JAJA pove\u0107avaju KOLESTEROL te uzrokuju SR\u010cANI I MO\u017dDANI UDAR? Ovo je ISTINA...\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/tgbBtH7DVwo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n<ol start=\"5\" class=\"wp-block-list\">\n<li>Avok\u00e1do<\/li>\n<\/ol>\n\n<p>Avok\u00e1do, jedno z najlep\u0161\u00edch zdrojov srdcovo prospe\u0161n\u00fdch mononenas\u00fdten\u00fdch tukov na svete, m\u00f4\u017ee samo o sebe pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 LDL a zv\u00fd\u0161i\u0165 HDL. Avok\u00e1do preuk\u00e1zate\u013ene zvy\u0161uje dobr\u00fd HDL cholesterol, ako aj zni\u017euje celkov\u00fd a zl\u00fd LDL cholesterol. Okrem protiz\u00e1palov\u00fdch fytochemik\u00e1li\u00ed ako beta-sitosterol, glutathion a lute\u00edn maj\u00fa avok\u00e1do tie\u017e vysok\u00fa koncentr\u00e1ciu rozpustnej vl\u00e1kniny a pom\u00e1haj\u00fa vyrovn\u00e1va\u0165 hladinu cukru v krvi. Okrem pr\u00edpravy guacamole pou\u017eite tieto n\u00e1pady s avok\u00e1dom kreat\u00edvne a zakomponujte ich do \u0161al\u00e1tov, vajec, dokonca aj dezertov alebo smoothie.  <\/p>\n\n<ol start=\"6\" class=\"wp-block-list\">\n<li>Losos<\/li>\n<\/ol>\n\n<p>Losos je jedn\u00fdm z najlep\u0161\u00edch zdrojov protiz\u00e1palov\u00fdch omega-3 tukov na svete, preto je jeho v\u00fd\u017eivov\u00e1 hodnota tie\u017e vysok\u00e1, ke\u010f\u017ee je sp\u00e1jan\u00fd so zn\u00ed\u017een\u00fdm v\u00fdskytom srdcov\u00fdch ochoren\u00ed, kognit\u00edvnych probl\u00e9mov, depresie a mnoh\u00fdch \u010fal\u0161\u00edch ochoren\u00ed. \u0160t\u00fadie ukazuj\u00fa, \u017ee omega-3 mastn\u00e9 kyseliny pom\u00e1haj\u00fa zni\u017eova\u0165 cholesterol a zni\u017eova\u0165 z\u00e1pal, \u010d\u00edm zlep\u0161uj\u00fa srdcov\u00fd stav. Sardinky, makrela a sle\u010f patria medzi \u010fal\u0161ie potraviny bohat\u00e9 na omega-3 mastn\u00e9 kyseliny. Tieto tu\u010dn\u00e9 ryby patria medzi najlep\u0161ie potraviny na zn\u00ed\u017eenie cholesterolu; Podporuj\u00fa tie\u017e dobr\u00fa hmotnos\u0165 a zlep\u0161en\u00fa funkciu mozgu a pom\u00e1haj\u00fa zvy\u0161ova\u0165 vynikaj\u00facu hladinu cholesterolu.  <\/p>\n\n<ol start=\"7\" class=\"wp-block-list\">\n<li>Star\u00e9 obilniny alebo bezlepkov\u00e9 celozrnn\u00e9 siv\u00e9 obilniny<\/li>\n<\/ol>\n\n<p>Zn\u00ed\u017eenie cholesterolu a lep\u0161ie zdravie srdca s\u00fa spojen\u00e9 s celozrnn\u00fdmi v\u00fdrobkami. M\u00f4\u017eete sa zamera\u0165 na bezlepkov\u00e9 obilniny, vr\u00e1tane quinoy, ovsen\u00fdch vlo\u010diek, poh\u00e1nky a amarantu, preto\u017ee lepok je be\u017en\u00e1 citlivos\u0165 a m\u00f4\u017ee zhor\u0161i\u0165 z\u00e1pal. Tie\u017e poskytuj\u00fa mno\u017estvo \u017eiv\u00edn a \u010dasto sa \u013eah\u0161ie tr\u00e1via ne\u017e p\u0161eni\u010dn\u00e1 alebo p\u0161eni\u010dn\u00e1 m\u00faka. M\u00f4\u017eu by\u0165 pou\u017eit\u00e9 vo v\u0161etk\u00fdch rovnak\u00fdch aplik\u00e1ci\u00e1ch. Jednou z chemik\u00e1li\u00ed nach\u00e1dzaj\u00facich sa v ovse je napr\u00edklad beta-gluk\u00e1n, ktor\u00fd vstreb\u00e1va cholesterol na podporu funkcie srdca.   <\/p>\n\n<ol start=\"8\" class=\"wp-block-list\">\n<li>Zelen\u00fd \u010daj<\/li>\n<\/ol>\n\n<p>Zelen\u00fd \u010daj je pova\u017eovan\u00fd za najlep\u0161\u00ed n\u00e1poj na spomalenie starnutia. Okrem toho, \u017ee je vynikaj\u00facim zdrojom antioxidantov bojuj\u00facich proti rakovine, podporuje zdravie srdca t\u00fdm, \u017ee zabra\u0148uje zv\u00fd\u0161eniu hladiny LDL cholesterolu. V\u00fdskumy ukazuj\u00fa, \u017ee pitie zelen\u00e9ho \u010daju pom\u00e1ha zni\u017eova\u0165 LDL cholesterol, ako aj celkov\u00fa hladinu. \u0160t\u00fadie tie\u017e uk\u00e1zali, \u017ee \u010daj z yerba mate m\u00f4\u017ee prirodzene zvy\u0161ova\u0165 hladinu lipidov v s\u00e9re, \u010d\u00edm zni\u017euje cholesterol. Pitie zelen\u00e9ho \u010daju bolo v epidemiologickom v\u00fdskume sp\u00e1jan\u00e9 aj s pomocou pri zni\u017eovan\u00ed krvn\u00e9ho tlaku, zmiernen\u00ed z\u00e1palu pri artrit\u00edde, zn\u00ed\u017een\u00ed ateroskler\u00f3zy a rizika srdcov\u00fdch chor\u00f4b, a t\u00fdm posilnen\u00edm hustoty kost\u00ed a kognit\u00edvnych funkci\u00ed.  <\/p>\n\n<p>9. Strukoviny a fazu\u013ea<\/p>\n\n<p>V\u010faka ve\u013ek\u00e9mu obsahu vl\u00e1kniny s\u00fa fazule zn\u00e1me t\u00fdm, \u017ee spoma\u013euj\u00fa r\u00fdchlos\u0165 a mno\u017estvo vstreb\u00e1vania cholesterolu. V\u00fdskumy ukazuj\u00fa, \u017ee strava bohat\u00e1 na strukoviny \u2014 ako \u0161o\u0161ovica, fazu\u013ea a hrach \u2014 je spojen\u00e1 so zn\u00ed\u017een\u00edm hladiny cholesterolu v krvi. Obsahuj\u00fa tie\u017e niektor\u00e9 prospe\u0161n\u00e9 stopov\u00e9 miner\u00e1ly, ktor\u00e9 podporuj\u00fa dobr\u00fa cirkul\u00e1ciu a antioxidanty. V polievkach, \u0161al\u00e1toch a samozrejme humuse vysk\u00fa\u0161ajte v\u00fd\u017eivn\u00e9 \u010dierne fazule, c\u00edcer, fazu\u013eu, mungo fazu\u013eu a in\u00e9 odrody.  <\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"wpbf-responsive-embed\"><iframe title=\"\u010cUDESNI PRIRODNI LIJEK uni\u0161tava KRVNE UGRU\u0160KE i LO\u0160I KOLESTEROL!\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/pkoh1YlP634?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n<ol start=\"10\" class=\"wp-block-list\">\n<li>Kurkuma<\/li>\n<\/ol>\n\n<p>Pokia\u013e ide o boj proti z\u00e1palom, kurkuma je kr\u00e1\u013eom v\u0161etk\u00fdch koren\u00edn. Medzi v\u00fdhody kurkumy patr\u00ed zn\u00ed\u017eenie cholesterolu, prevencia zr\u00e1\u017eania, boj proti v\u00edrusom, likvid\u00e1cia vo\u013en\u00fdch radik\u00e1lov, posilnen\u00fd imunitn\u00fd syst\u00e9m, hormon\u00e1lna rovnov\u00e1ha a \u010fal\u0161ie. Kurkum\u00edn, hlavn\u00e1 zlo\u017eka kurkumy, bol sk\u00faman\u00fd v s\u00favislosti s prevenciou viacer\u00fdch z\u00e1palov\u00fdch ochoren\u00ed vr\u00e1tane srdcov\u00fdch chor\u00f4b, rakoviny, ulcer\u00f3znej kolit\u00eddy, artrit\u00eddy a \u010fal\u0161\u00edch. Najm\u00e4 bolo preuk\u00e1zan\u00e9, \u017ee zni\u017euje celkov\u00e9 hladiny cholesterolu v krvi a LDL cholesterolu.  <\/p>\n\n<ol start=\"11\" class=\"wp-block-list\">\n<li>Cesnak<\/li>\n<\/ol>\n\n<p>Medzi najviac sk\u00faman\u00fdmi potravinami prospe\u0161n\u00fdmi pre srdce je cesnak. Napr\u00edklad surov\u00fd cesnak bol preuk\u00e1zate\u013ene schopn\u00fd zvr\u00e1ti\u0165 ochorenia v\u010faka svojim antioxida\u010dn\u00fdm, protiz\u00e1palov\u00fdm, antiv\u00edrusov\u00fdm, antidiabetick\u00fdm a posil\u0148uj\u00facim imunitn\u00e9 vlastnosti. Jedna anal\u00fdza 39 \u0161t\u00fadi\u00ed ukazuje, \u017ee pravideln\u00fd pr\u00edjem cesnaku aspo\u0148 dva mesiace m\u00f4\u017ee zn\u00ed\u017ei\u0165 hladinu cholesterolu, \u010d\u00edm sa zni\u017euje riziko srdcov\u00fdch ochoren\u00ed. Pou\u017e\u00edvajte trochu denne, bu\u010f v om\u00e1\u010dkach, polievkach, pe\u010denej zelenine alebo marin\u00e1dach; Bolo zisten\u00e9, \u017ee cesnak zni\u017euje cholesterol, zabra\u0148uje krvn\u00fdm zrazeninam, zni\u017euje krvn\u00fd tlak a chr\u00e1ni pred infekciami.  <\/p>\n\n<ol start=\"12\" class=\"wp-block-list\">\n<li>P\u00edskavice.<\/li>\n<\/ol>\n\n<p>Zd\u00e1 sa, \u017ee p\u00edskavice pom\u00e1haj\u00fa zni\u017eova\u0165 hladinu triglyceridov a cholesterolu. Doplnky p\u00edskavice v\u00fdznamne zlep\u0161ili lipidov\u00e9 profily (LDL, triglyceridy, celkov\u00fd cholesterol a HDL) v \u0161t\u00fadii z roku 2020. Pod\u013ea \u0161t\u00fadie na zvierat\u00e1ch semienka p\u00edskavice v\u00fdznamne zn\u00ed\u017eili hladiny triglyceridov a cholesterolu. Autori \u0161t\u00fadie to vidia ako mo\u017en\u00fa strat\u00e9giu na kontrolu vysok\u00e9ho cholesterolu a s\u00favisiacich metabolick\u00fdch ochoren\u00ed.  <\/p>\n\n<p>Okrem zmeny zdroja tuku je konzum\u00e1cia ve\u013ek\u00e9ho mno\u017estva jed\u00e1l bohat\u00fdch na vl\u00e1kninu jedn\u00fdm z hlavn\u00fdch sp\u00f4sobov, ako bojova\u0165 proti vysok\u00e9mu cholesterolu. Ka\u017ed\u00fd druh celistvej, pravej rastlinnej potravy \u2014 vr\u00e1tane zeleniny, ovocia, celozrnn\u00fdch v\u00fdrobkov a strukov\u00edn \u2014 prispieva vl\u00e1kninou. Kde ch\u00fdba optick\u00e9 vl\u00e1kno? Vr\u00e1tane v\u00e4\u010d\u0161iny ra\u0148ajkov\u00fdch cere\u00e1li\u00ed, pe\u010diva, chleba, pe\u010diva, cestov\u00edn, su\u0161ienok a m\u00fcsli ty\u010diniek s\u00fa spracovan\u00e9 potraviny bohat\u00e9 na cukor rafinovan\u00e9. Pokia\u013e ide o zdroje bielkov\u00edn, pravidlom je zvy\u010dajne &#8220;chud\u00e9&#8221;. Zdrav\u00e9 chud\u00e9 bielkoviny zah\u0155\u0148aj\u00fa divoko uloven\u00e9 ryby a in\u00e9 morsk\u00e9 plody, fazu\u013eu a \u00e1no, dokonca aj vajcia; hydina ako moriak alebo kur\u010dat\u00e1 chovan\u00e9 na pastvine. Tento sp\u00f4sob stravovania je ve\u013emi podobn\u00fd stredomorskej di\u00e9te, jednej z najodpor\u00fa\u010danej\u0161\u00edch di\u00e9t, ktor\u00e9 lek\u00e1ri odpor\u00fa\u010daj\u00fa pacientom s vysok\u00fdm cholesterolom. Namiesto komer\u010dn\u00fdch jed\u00e1l pln\u00fdch spracovan\u00fdch rastlinn\u00fdch olejov, cukru, sod\u00edka a syntetick\u00fdch pr\u00edsad s\u00fa \u013eudia v krajin\u00e1ch okolo Stredozemn\u00e9ho mora v\u00e4\u010d\u0161inou z\u00e1visl\u00ed na konzum\u00e1cii toho, \u010do sa z\u00edskava a pestuje lok\u00e1lne.<\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"wpbf-responsive-embed\"><iframe title=\"Hrana koja uni\u0161tava srce i krvne \u017eile\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/gDZrxatpIkw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n<h2 class=\"wp-block-heading\">Potraviny, ktor\u00e9 by ste nemali jes\u0165, ak m\u00e1te pr\u00edli\u0161 ve\u013ea zl\u00e9ho cholesterolu v cievach<\/h2>\n\n<p>Zn\u00ed\u017eenie z\u00e1palu pom\u00f4\u017ee zn\u00ed\u017ei\u0165 rizikov\u00e9 faktory srdcov\u00fdch ochoren\u00ed, vr\u00e1tane vysok\u00e9ho cholesterolu. Potraviny bohat\u00e9 na cholesterol by sa mali vyh\u00fdba\u0165: <\/p>\n\n<p>balen\u00e9 potraviny v\u0161etk\u00fdch typov rafinovan\u00fdch cukrov\u00fdch produktov<br\/>Rastlinn\u00e9 oleje vyr\u00e1ban\u00e9<br\/>\u0160tandardn\u00e9 mlie\u010dne v\u00fdrobky (homogenizovan\u00e9, pasterizovan\u00e9, anorganick\u00e9)<br\/>Predmety z\u00edskan\u00e9 z fariem, ktor\u00e9 chovaj\u00fa zvierat\u00e1<br\/>Pr\u00edli\u0161 ve\u013ea alkoholu alebo kofe\u00ednu<\/p>\n\n<p>Ako u\u017e bolo spomenut\u00e9, udr\u017eiavanie \u010dist\u00fdch a zdrav\u00fdch tepien je silne z\u00e1visl\u00e9 od antioxidantov a vl\u00e1kniny. Ni\u017e\u0161ie hladiny LDL-cholesterolu a v\u00fdrazne zn\u00ed\u017een\u00e1 prevalencia kardiovaskul\u00e1rnych ochoren\u00ed s\u00fa spojen\u00e9 s vy\u0161\u0161\u00edm pr\u00edjmom vl\u00e1kniny. \u0160t\u00fadie tie\u017e ukazuj\u00fa, \u017ee niektor\u00e9 \u0161pecifick\u00e9 l\u00e1tky v rastlinnej strave, ako s\u00fa izoflav\u00e1ny a rastlinn\u00e9 steroly\/stanoly, m\u00f4\u017eu pom\u00f4c\u0165 zni\u017eova\u0165 hladinu cholesterolu. V\u00e4\u010d\u0161ina spracovan\u00fdch potrav\u00edn m\u00e1 pomerne n\u00edzky obsah oboch \u2013 a typy, ktor\u00e9 obsahuj\u00fa vl\u00e1kninu alebo antioxidanty, zvy\u010dajne obsahuj\u00fa syntetick\u00e9, pridan\u00e9 druhy. Zl\u00e9 \u017eivo\u010d\u00ed\u0161ne produkty s\u00fa vysoko z\u00e1palov\u00e9, rovnako ako toxick\u00e9 oleje produkovan\u00e9 rozp\u00fa\u0161\u0165adlami a chemik\u00e1liami. Pe\u010de\u0148 m\u00f4\u017ee vyu\u017e\u00edva\u0165 stimulanty vr\u00e1tane alkoholu, cukru a kofe\u00ednu na produkciu vy\u0161\u0161ieho cholesterolu, \u010d\u00edm zvy\u0161uje hladinu z\u00e1palu. Aj ke\u010f s\u00fa tieto n\u00e1poje prijate\u013en\u00e9 v skromn\u00fdch mno\u017estv\u00e1ch \u2014 jedna a\u017e dve \u0161\u00e1lky k\u00e1vy alebo poh\u00e1r \u010derven\u00e9ho v\u00edna denne \u2014 prehnan\u00e9 pou\u017e\u00edvanie zru\u0161\u00ed ak\u00e9ko\u013evek kardioprotekt\u00edvne \u00fa\u010dinky, ktor\u00e9 tieto potraviny zvy\u010dajne poskytuj\u00fa.     <\/p>\n\n<p><strong>Pre viac inform\u00e1ci\u00ed o cholesterole si pozrite moje vide\u00e1&#8230;<\/strong><br\/><strong>Tvoj Mario<\/strong><\/p>\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ke\u010f hovor\u00edme o tukoch, be\u017en\u00e1 popul\u00e1cia si mysl\u00ed, \u017ee s\u00fa ve\u013emi zl\u00e9, \u010do je \u010faleko od pravdy. Najzn\u00e1mej\u0161\u00ed tuk sa naz\u00fdva CHOLESTEROL.Ve\u013ek\u00e9 mno\u017estvo \u013eud\u00ed vie, \u017ee vysok\u00e1 hladina cholesterolu sp\u00f4sobuje krvn\u00e9 zrazeniny, infarkty, mozgov\u00e9 pr\u00edhody, ale len m\u00e1lokto vie, \u017ee s\u00fa v skuto\u010dnosti ve\u013emi d\u00f4le\u017eit\u00e9 pre na\u0161e zdravie.Aspo\u0148 2\/3 cholesterolu sa produkuje v pe\u010deni a [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":19788,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","footnotes":""},"categories":[2976,3197,3004],"tags":[3397,2772,3203],"class_list":["post-19786","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-prirodne-prostriedky","category-stav-srdca-a-ciev","category-vyziva","tag-ochorenia-srdca-a-ciev","tag-prirodny-liek","tag-vyziva-pre-srdce-a-cievy","wpbf-post"],"_links":{"self":[{"href":"https:\/\/mariolab.hr\/sk\/wp-json\/wp\/v2\/posts\/19786","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mariolab.hr\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mariolab.hr\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mariolab.hr\/sk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/mariolab.hr\/sk\/wp-json\/wp\/v2\/comments?post=19786"}],"version-history":[{"count":0,"href":"https:\/\/mariolab.hr\/sk\/wp-json\/wp\/v2\/posts\/19786\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mariolab.hr\/sk\/wp-json\/wp\/v2\/media\/19788"}],"wp:attachment":[{"href":"https:\/\/mariolab.hr\/sk\/wp-json\/wp\/v2\/media?parent=19786"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mariolab.hr\/sk\/wp-json\/wp\/v2\/categories?post=19786"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mariolab.hr\/sk\/wp-json\/wp\/v2\/tags?post=19786"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}