{"id":19780,"date":"2024-11-22T16:25:43","date_gmt":"2024-11-22T15:25:43","guid":{"rendered":"https:\/\/mariolab.hr\/kolesterol-diyeti-degerler-semptomlar\/"},"modified":"2025-11-26T16:51:03","modified_gmt":"2025-11-26T15:51:03","slug":"kolesterol-diyeti-degerler-semptomlar","status":"publish","type":"post","link":"https:\/\/mariolab.hr\/tr\/kolesterol-diyeti-degerler-semptomlar\/","title":{"rendered":"Kolesterol diyeti, de\u011ferler, semptomlar&#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>Ya\u011flardan bahsetti\u011fimizde, genel halk onlar\u0131n \u00e7ok k\u00f6t\u00fc oldu\u011funu d\u00fc\u015f\u00fcn\u00fcr ki bu ger\u00e7ekten \u00e7ok uzakt\u0131r. En k\u00f6t\u00fc \u015f\u00f6hretli ya\u011f KOLESTEROL olarak adland\u0131r\u0131l\u0131r.<br\/>Bir\u00e7ok insan y\u00fcksek kolesterol seviyelerinin kan p\u0131ht\u0131lar\u0131na, kalp krizlerine, felmelere neden oldu\u011funu bilir, ancak \u00e7ok az ki\u015fi bunlar\u0131n sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in ger\u00e7ekten \u00e7ok \u00f6nemli oldu\u011funu bilir.<br\/>Kolesterol\u00fcn en az \u00fc\u00e7te ikisi karaci\u011fer ve ba\u011f\u0131rsaklarda \u00fcretilir. Beyinde, b\u00f6brek \u00fcst\u00fc bezlerinde, sinirlerde bulunur&#8230; Ve bulundu\u011fu yerde \u00e7ok faydal\u0131 olabilir.<br\/>G\u00dcNE\u015eTEN GELEN ULTRAVIYOLE I\u015eIK CILDE ULA\u015eTI\u011eINDA CILTTEKI KOLESTEROL, D VITAMININE D\u00d6N\u00dc\u015e\u00dcR<br\/>-KOLESTEROL, V\u00dcCUTTA KARBONHIDRATLARIN D\u00d6N\u00dc\u015e\u00dcM\u00dcNE YARDIMCI OLUR<br\/>KOLESTEROL, KORTIZOL GIBI ADRENAL HORMONLARIN \u00dcRETIMI I\u00c7IN GEREKLIDIR.<br\/>KOLESTEROL, ZARLARININ HAYATI BIR PAR\u00c7ASI OLAN CINSIYET HORMONLARININ \u00dcRETIMI I\u00c7IN HAYATI \u00d6NEMDEDIR.<br\/>Kolesteroldeki temel farklar, v\u00fccutta hangi proteine ba\u011fland\u0131klar\u0131yla ilgilidir. Kandaki lipoproteinler kolesterol\u00fc v\u00fccut genelinde ta\u015f\u0131r. Bunlardan birka\u00e7 t\u00fcr\u00fc var:<\/p>\n\n<ol class=\"wp-block-list\">\n<li>LDL LIPOPROTEIN (K\u00d6T\u00dc KOLESTEROL, D\u00dc\u015e\u00dcK YO\u011eUNLUKLU PROTE\u0130N) &#8211; v\u00fccuttaki kolesterol\u00fcn yakla\u015f\u0131k %65&#8217;ini ta\u015f\u0131r. Kan p\u0131ht\u0131lar\u0131n\u0131 olu\u015fturan kolesterold\u00fcr.<br\/>2. VLDL LIPOPROTEIN (\u00c7OK D\u00dc\u015e\u00dcK YO\u011eUNLUKLU PROTEIN): v\u00fccut genelinde toplam kolesterol\u00fcn yakla\u015f\u0131k %15&#8217;ini ta\u015f\u0131r. B\u00fcy\u00fck miktarlarda kalp hastal\u0131\u011f\u0131na yol a\u00e7abilir.<br\/>3. HDL LIPOPROTEIN (Y\u00dcKSEK YO\u011eUNLUKLU LIPOPROTEIN, IYI KOLESTEROL): Kolesterol\u00fcn yakla\u015f\u0131k %20&#8217;sini kan damarlar\u0131 arac\u0131l\u0131\u011f\u0131yla ta\u015f\u0131r. Kan\u0131 temizleyen ve kan p\u0131ht\u0131lar\u0131n\u0131n olu\u015fmas\u0131n\u0131 \u00f6nleyen &#8220;deterjan&#8221;d\u0131r. Lesitin i\u00e7erir. <\/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\">Kan damarlar\u0131ndaki istenen kolesterol de\u011ferleri<\/h2>\n\n<p>Trigliseritlerin arzu edilen de\u011ferleri 1,7 mmol\/L&#8217;nin alt\u0131ndad\u0131r, koruyucu HDL-kolesterol erkeklerde 1 mmol\/L&#8217;den, kad\u0131nlarda ise 1,2 mmol\/L&#8217;den fazlad\u0131r.<br\/>Plazmadaki toplam kolesterol de\u011ferleri 5 mmol\/L&#8217;nin alt\u0131nda, LDL-kolesterol ise 3 mmol\/L&#8217;nin alt\u0131nda olmal\u0131d\u0131r. Ancak, zaten kardiyovask\u00fcler hastal\u0131\u011f\u0131 olan ki\u015filerde, yani angina pektoris hastas\u0131 olanlarda veya kalp krizi veya fel\u00e7 ge\u00e7irmi\u015f ki\u015filerde, toplam kolesterol de\u011ferleri daha da d\u00fc\u015f\u00fck olmal\u0131d\u0131r &#8211; 4,5 mmol\/L&#8217;nin alt\u0131nda, LDL-kolesterol ise 2,5 mmol\/L&#8217;nin alt\u0131nda. Arzu edilen trigliserid de\u011ferleri 1,7 mmol\/L&#8217;nin alt\u0131ndad\u0131r,  ve erkeklerde 1 mmol\/L&#8217;den fazla, kad\u0131nlarda ise 1,2 mmol\/L&#8217;den fazla koruyucu HDL-kolesterol.<br\/>Ayr\u0131ca, kardiyovask\u00fcler hastal\u0131k riski y\u00fcksek (kalp krizi, fel\u00e7 veya ba\u015fka bir kardiyovask\u00fcler hastal\u0131k), yani \u00f6n\u00fcm\u00fczdeki 10 y\u0131l i\u00e7inde kardiyovask\u00fcler hastal\u0131k olas\u0131l\u0131\u011f\u0131 %5&#8217;ten y\u00fcksekse, daha d\u00fc\u015f\u00fck kolesterol de\u011ferleri ve kalp krizi ge\u00e7irmi\u015f veya anjina pektoris hastas\u0131 ki\u015filerde hedeflenmelidir.  <\/p>\n\n<h2 class=\"wp-block-heading\">Kan damarlar\u0131ndaki k\u00f6t\u00fc kolesterol nas\u0131l d\u00fc\u015f\u00fcr\u00fcl\u00fcr?<\/h2>\n\n<p>Y\u00fcksek kolesterolu do\u011fal olarak d\u00fc\u015f\u00fcrmek s\u00f6z konusu oldu\u011funda, d\u00fc\u015f\u00fck kolesteroll\u00fc diyet ve t\u00fcm ya\u011flardan titiz bir \u015fekilde ka\u00e7\u0131nmak \u00e7\u00f6z\u00fcm de\u011fildir. Ayr\u0131ca kolesterol i\u00e7eren yiyecekleri (\u00f6rne\u011fin yumurta veya peynir) tamamen ortadan kald\u0131rmak da gerekmez. \u0130ltihapla m\u00fccadele eden ve sorunun k\u00f6k nedenini ele alan besleyici yemeklerin kar\u0131\u015f\u0131m\u0131 yemek \u00e7o\u011funlukla \u00f6l\u00e7\u00fcl\u00fcl\u00fck ve dengeye dayan\u0131r. Kalp sa\u011fl\u0131\u011f\u0131 veren bir diyet uygulamak, bu kolesterol d\u00fc\u015f\u00fcren yiyecekler sayesinde her zamankinden daha kolay: her t\u00fcrl\u00fc lezzetli meyve, sebze, baklagiller, tam tah\u0131llar, deniz \u00fcr\u00fcnleri, ya\u011fs\u0131z etler ve bir\u00e7ok sa\u011fl\u0131kl\u0131 ya\u011f kayna\u011f\u0131. Yemeniz gereken \u015feyler \u015funlar:  <\/p>\n\n<ol class=\"wp-block-list\">\n<li>Sebzeler, \u00f6zellikle ye\u015fillikler.<\/li>\n<\/ol>\n\n<p>En y\u00fcksek antioksidan de\u011fere sahip yiyecekler aras\u0131nda besleyici, anti-inflamatuar sebzeler oldu\u011fu a\u00e7\u0131kt\u0131r. Serbest radikal hasar\u0131na kar\u015f\u0131 fitokimyasal i\u00e7erirler, ya\u015flanmay\u0131 yava\u015flat\u0131r ve arterlerin esnekli\u011fini ve b\u00fct\u00fcnl\u00fc\u011f\u00fcn\u00fc korurlar. Erkekler ve kad\u0131nlarda yap\u0131lan \u00e7al\u0131\u015fmalar, beklenmedik bir \u015fekilde, sebze al\u0131m\u0131n\u0131n art\u0131r\u0131lmas\u0131n\u0131n LDL kolesterol seviyelerini d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fcn\u00fc g\u00f6stermi\u015ftir. D\u00fc\u015f\u00fck kalorili olmas\u0131na ra\u011fmen, kara ana ve \u0131spanak gibi bir\u00e7ok koyu yaprakl\u0131 sebze kalp krizi savunmas\u0131 sa\u011flar; \u00e7\u00fcnk\u00fc arter duvarlar\u0131nda kolesterol birikimini sa\u011flamaz. Neredeyse her t\u00fcr harika bir tercih olsa da, pancar, so\u011fan, lahana, brokoli ve enginar gibi sebzeler \u00f6zellikle lif al\u0131m\u0131n\u0131 art\u0131rmak ve kalp sa\u011fl\u0131\u011f\u0131n\u0131 korumak i\u00e7in faydal\u0131d\u0131r.   <\/p>\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>Besin<\/li>\n<\/ol>\n\n<p>Sa\u011fl\u0131kl\u0131 \u00e7oklu doymam\u0131\u015f ve tek doymam\u0131\u015f ya\u011flar her t\u00fcrl\u00fc kuruyemi\u015flerde bol bulunur. Ayr\u0131ca makul bir lif say\u0131s\u0131 da var. Badem, di\u011fer kuruyemi\u015flerin yan\u0131 s\u0131ra, \u00f6zellikle antioksidan flavonoidler sa\u011flar; bu bitki kimyasallar\u0131 artar sa\u011fl\u0131\u011f\u0131n\u0131 iyile\u015ftirir ve iltihab\u0131 azalt\u0131r. Ara\u015ft\u0131rmalar, kuruyemi\u015flerin, \u00f6zellikle diyabet ve y\u00fcksek kolesteroll\u00fc ki\u015filerde &#8220;k\u00f6t\u00fc&#8221; LDL seviyelerini azaltmaya yard\u0131mc\u0131 oldu\u011funu ortaya koyuyor. Kilo al\u0131m\u0131 ve obezitiyle m\u00fccadele etmenin yan\u0131 s\u0131ra, arterler duvarlar\u0131nda olu\u015fan hasar\u0131n olu\u015fmas\u0131n\u0131 durdurabilir ve kolesterol birikimlerinin tehlikeli birikimine kar\u015f\u0131 koruma sa\u011flayabilirler. 25 \u00e7al\u0131\u015fman\u0131n bir analizine g\u00f6re, daha sa\u011fl\u0131kl\u0131 kuruyemi\u015f yemek, daha d\u00fc\u015f\u00fck toplam ve LDL kolesterol seviyeleri ile d\u00fc\u015f\u00fck trigliseridlerle ili\u015fkilendirildi.    <\/p>\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>Chia tohumu ve keten tohumu<\/li>\n<\/ol>\n\n<p>Alfa-linolenik asit (ALA) olarak bilinen bitki bazl\u0131 omega-3 ya\u011f asidinin en zengin kayna\u011f\u0131 olan keten tohumu ayr\u0131ca faydalara sahiptir. \u00c7\u00f6z\u00fcn\u00fcr ve \u00e7\u00f6z\u00fcnmeyen lif a\u00e7\u0131s\u0131ndan son derece zengin olan chia tohumu ve keten tohumu, detoksifikasyonu ve sindirim sa\u011fl\u0131\u011f\u0131n\u0131 iyile\u015ftirebilir ve kilo kayb\u0131na yard\u0131mc\u0131 olabilir. Ara\u015ft\u0131rmalar, bu tohumlar\u0131n genel olarak LDL kolesterol seviyelerini d\u00fc\u015f\u00fcrebilece\u011fini ve \u00f6zellikle kalp sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 hedef alabilece\u011fini ortaya koymaktad\u0131r. \u00c7\u00f6z\u00fcn\u00fcr lif i\u00e7eri\u011fi, sindirim sisteminde kolesterol ve ya\u011f\u0131 tutar ve bu bile\u015fenlerin emilimini engeller. Sindirim sistemi daha sonra safra tabakas\u0131n\u0131 \u00e7\u0131kar\u0131r; bu da v\u00fccudun kandaki fazla kolesterol\u00fc kullanarak daha fazla \u00fcretmesini sa\u011flar ve b\u00f6ylece genel olarak kolesterol\u00fc d\u00fc\u015f\u00fcr\u00fcr. Tah\u0131llara, yo\u011furt, hamur i\u015flerine veya smoothielere biraz tohum koyun.    <\/p>\n\n<ol start=\"4\" class=\"wp-block-list\">\n<li>Zeytinya\u011f\u0131<\/li>\n<\/ol>\n\n<p>Kalp i\u00e7in faydal\u0131 olan ve LDL kolesterol\u00fcn\u00fc d\u00fc\u015f\u00fcren mono doymam\u0131\u015f ya\u011f asitleriyle birlikte bir di\u011fer anti-inflamatuar bile\u015fen zeytinya\u011f\u0131d\u0131r. Ekstra virgin zeytinya\u011f\u0131n\u0131n zararl\u0131 LDL kolesterol seviyelerini d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fc ve kalp fonksiyonunu iyile\u015ftirdi\u011fi g\u00f6sterilmi\u015ftir. <\/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>Avokado<\/li>\n<\/ol>\n\n<p>D\u00fcnya genelinde kalp sa\u011fl\u0131\u011f\u0131 i\u00e7in en iyi tek doymam\u0131\u015f ya\u011f kaynaklar\u0131ndan biri olan avokado, kendi ba\u015f\u0131na LDL&#8217;yi azaltmaya ve HDL&#8217;yi art\u0131rmaya yard\u0131mc\u0131 olabilir. Avokadolar\u0131n iyi HDL kolesterol\u00fc y\u00fckseltti\u011fi ve toplam ve k\u00f6t\u00fc LDL kolesterol\u00fc d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fc g\u00f6sterilmi\u015ftir. Beta-sitosterol, glutation ve lutein gibi anti-inflamatuar fitokimyasallar\u0131n yan\u0131 s\u0131ra, avokadolar y\u00fcksek \u00e7\u00f6z\u00fcn\u00fcr lif konsantrasyonuna da sahiptir ve kan \u015fekeri seviyelerini dengelemeye yard\u0131mc\u0131 olur. Guacamole yaratman\u0131n yan\u0131 s\u0131ra, bu avokado fikirlerini yarat\u0131c\u0131 bir \u015fekilde kullan\u0131n ve salatalara, yumurtalara, hatta tatl\u0131lara veya smoothielere dahil edin.  <\/p>\n\n<ol start=\"6\" class=\"wp-block-list\">\n<li>Somon<\/li>\n<\/ol>\n\n<p>Somon, d\u00fcnya \u00e7ap\u0131nda en iyi anti-inflamatuar omega-3 ya\u011f kaynaklar\u0131ndan biridir, bu nedenle besin de\u011feri de y\u00fcksektir \u00e7\u00fcnk\u00fc kalp hastal\u0131\u011f\u0131, bili\u015fsel problemler, depresyon ve bir\u00e7ok ba\u015fka hastal\u0131k oranlar\u0131n\u0131n azalmas\u0131yla ili\u015fkilendirilmi\u015ftir. Ara\u015ft\u0131rmalar, omega-3 ya\u011f asitlerinin kolesterol\u00fc d\u00fc\u015f\u00fcrmeye ve iltihab\u0131 azaltmaya yard\u0131mc\u0131 oldu\u011funu ve kalp durumunu iyile\u015ftirdi\u011fini g\u00f6stermektedir. Sardalya, uskumru ve ringa gibi yiyecekler omega-3 ya\u011f asitleri a\u00e7\u0131s\u0131ndan zengin di\u011fer yiyecekler aras\u0131ndad\u0131r. Bu ya\u011fl\u0131 bal\u0131klar, kolesterol d\u00fc\u015f\u00fcren en iyi yiyecekler aras\u0131ndad\u0131r; Ayr\u0131ca iyi kiloyu ve beyin fonksiyonunu destekler ve m\u00fckemmel kolesterol seviyelerini y\u00fckseltmeye yard\u0131mc\u0131 olurlar.  <\/p>\n\n<ol start=\"7\" class=\"wp-block-list\">\n<li>Antik tah\u0131llar veya glutensiz tam gri tah\u0131llar<\/li>\n<\/ol>\n\n<p>Kolesterol\u00fcn d\u00fc\u015f\u00fcr\u00fclmesi ve kalp sa\u011fl\u0131\u011f\u0131n\u0131n iyile\u015fmesi tam tah\u0131llarla ili\u015fkilendirilmi\u015ftir. Gluten yayg\u0131n bir hassasiyet oldu\u011fu ve iltihab\u0131 k\u00f6t\u00fcle\u015ftirebilece\u011fi i\u00e7in kinoa, yulaf, karabu\u011fday ve amarant gibi glutensiz tah\u0131llara odaklanmay\u0131 se\u00e7ebilirsiniz. Ayr\u0131ca bir\u00e7ok besin i\u00e7erirler ve genellikle bu\u011fday veya bu\u011fday unundan daha kolay sindirilirler. Ayn\u0131 uygulamalarda kullan\u0131labilirler. \u00d6rne\u011fin, yulafta bulunan bir kimyasal, kalp fonksiyonunu desteklemek i\u00e7in kolesterol\u00fc emen beta-glukand\u0131r.   <\/p>\n\n<ol start=\"8\" class=\"wp-block-list\">\n<li>Ye\u015fil \u00e7ay<\/li>\n<\/ol>\n\n<p>Ye\u015fil \u00e7ay, ya\u015flanmay\u0131 yava\u015flatan bir numaral\u0131 i\u00e7ecek olarak kabul edilir. Kanserle m\u00fccadele eden antioksidanlar\u0131n m\u00fckemmel bir kayna\u011f\u0131 olmas\u0131n\u0131n yan\u0131 s\u0131ra, LDL kolesterol seviyelerinin artmas\u0131n\u0131 \u00f6nleyerek kalp sa\u011fl\u0131\u011f\u0131na da yard\u0131mc\u0131 olur. Ara\u015ft\u0131rmalar, ye\u015fil \u00e7ay i\u00e7menin LDL kolesterol\u00fcn\u00fc ve genel seviyeleri d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 oldu\u011funu g\u00f6steriyor. Ara\u015ft\u0131rmalar ayr\u0131ca yerba mate \u00e7ay\u0131n\u0131n serum lipid seviyelerini do\u011fal olarak y\u00fckseltebilece\u011fini ve b\u00f6ylece kolesterol\u00fcn\u00fc d\u00fc\u015f\u00fcrebilece\u011fini g\u00f6stermi\u015ftir. Ye\u015fil \u00e7ay i\u00e7mek, epidemiyolojik ara\u015ft\u0131rmalarda da kan bas\u0131nc\u0131n\u0131 d\u00fc\u015f\u00fcrmeye, artrit vakalar\u0131nda iltihab\u0131 hafifletmeye, aterosklerozu ve kalp hastal\u0131\u011f\u0131 riskini azaltmaya ve b\u00f6ylece kemik yo\u011funlu\u011funu ve bili\u015fsel fonksiyonu g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olarak ili\u015fkilendirilmi\u015ftir.  <\/p>\n\n<p>9. Baklagiller ve fasulye<\/p>\n\n<p>\u00c7ok fazla lif i\u00e7erdikleri i\u00e7in, fasulyeler kolesterol emilimini ve h\u0131z\u0131n\u0131 yava\u015flatmas\u0131yla tan\u0131n\u0131r. Ara\u015ft\u0131rmalar, mercimek, fasulye ve bezelye gibi baklagiller i\u00e7eren diyetlerin kan kolesterol\u00fcn\u00fcn azalmas\u0131yla ili\u015fkili oldu\u011funu g\u00f6steriyor. Ayr\u0131ca iyi dola\u015f\u0131m ve antioksidanlar\u0131 destekleyen baz\u0131 faydal\u0131 iz mineraller i\u00e7erirler. \u00c7orbalarda, salatalarda ve tabii ki humusta, besleyici siyah fasulye, nohut, fasulye, mung fasulyesi ve di\u011fer \u00e7e\u015fitleri deneyin.  <\/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>Zerde\u00e7al<\/li>\n<\/ol>\n\n<p>\u0130ltihapla m\u00fccadele s\u00f6z konusu oldu\u011funda, zerde\u00e7al t\u00fcm baharatlar\u0131n kral\u0131d\u0131r. Zerde\u00e7al\u0131n faydalar\u0131 aras\u0131nda kolesterol\u00fcn azalmas\u0131, p\u0131ht\u0131la\u015fman\u0131 \u00f6nleme, vir\u00fcslerle sava\u015fma, serbest radikalleri \u00f6ld\u00fcrme, ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin g\u00fc\u00e7lenmesi, hormonal denge ve daha fazlas\u0131 yer al\u0131r. Zerde\u00e7al\u0131n ana elementi olan kurkumin, kalp hastal\u0131\u011f\u0131, kanser, \u00fclseratif kolit, artrit ve daha fazlas\u0131 gibi \u00e7e\u015fitli iltilam\u00f6r hastal\u0131klar\u0131n \u00f6nlenmesinde ara\u015ft\u0131r\u0131lm\u0131\u015ft\u0131r. \u00d6zellikle, toplam kan kolesterol seviyelerini ve LDL kolesterol seviyelerini d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fc g\u00f6sterilmi\u015ftir.  <\/p>\n\n<ol start=\"11\" class=\"wp-block-list\">\n<li>Sar\u0131msak<\/li>\n<\/ol>\n\n<p>En \u00e7ok ara\u015ft\u0131r\u0131lm\u0131\u015f kalp sa\u011fl\u0131\u011f\u0131 g\u0131dalar\u0131ndan biri sar\u0131msaktura. \u00d6rne\u011fin, \u00e7i\u011f sar\u0131msa\u011f\u0131n antioksidan, anti-inflamatuar, antiviral, antidiyabetik ve ba\u011f\u0131\u015f\u0131kl\u0131k g\u00fc\u00e7lendirici \u00f6zellikleri sayesinde hastal\u0131\u011f\u0131 tersine \u00e7evirdi\u011fi kan\u0131tlanm\u0131\u015ft\u0131r. 39 \u00e7al\u0131\u015fman\u0131n bir analizi, en az iki ay boyunca rutin sar\u0131msak alman\u0131n kolesterol seviyelerini d\u00fc\u015f\u00fcrebilece\u011fini ve b\u00f6ylece kalp hastal\u0131\u011f\u0131 riskini azaltabilece\u011fini g\u00f6stermektedir. G\u00fcnl\u00fck olarak biraz kullan\u0131n; ister soslarda, \u00e7orbalarda, f\u0131r\u0131nlanm\u0131\u015f sebzelerde ya da marinadlarda; Sar\u0131msak kolesterol\u00fc d\u00fc\u015f\u00fcr\u00fcr, kan p\u0131ht\u0131lar\u0131n\u0131 \u00f6nler, kan bas\u0131nc\u0131n\u0131 d\u00fc\u015f\u00fcr\u00fcr ve enfeksiyonlara kar\u015f\u0131 koruma sa\u011flar.  <\/p>\n\n<ol start=\"12\" class=\"wp-block-list\">\n<li>\u00c7emen.<\/li>\n<\/ol>\n\n<p>\u00c7emen gregi, trigliserid ve kolesterol seviyelerini azaltmaya yard\u0131mc\u0131 oldu\u011fu g\u00f6r\u00fclmektedir. \u00c7emen yumurtas\u0131 takviyeleri, 2020 y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fmada lipid profillerini (LDL, trigliseridler, toplam kolesterol ve HDL) \u00f6nemli \u00f6l\u00e7\u00fcde iyile\u015ftirdi. Bir hayvan \u00e7al\u0131\u015fmas\u0131na g\u00f6re, \u00e7emen tohumlar\u0131 trigliserid ve kolesterol seviyelerini \u00f6nemli \u00f6l\u00e7\u00fcde d\u00fc\u015f\u00fcrd\u00fc. \u00c7al\u0131\u015fman\u0131n yazarlar\u0131, bunu y\u00fcksek kolesterol ve ilgili metabolik hastal\u0131klar\u0131n kontrol\u00fc i\u00e7in olas\u0131 bir strateji olarak g\u00f6r\u00fcyor.  <\/p>\n\n<p>Ya\u011f kayna\u011f\u0131n\u0131z\u0131 de\u011fi\u015ftirmenin yan\u0131 s\u0131ra, bol lif a\u00e7\u0131s\u0131ndan zengin \u00f6\u011f\u00fcnler yemek, y\u00fcksek kolesterolle m\u00fccadele etmenin ba\u015fl\u0131ca yollar\u0131ndan biridir. Her t\u00fcr b\u00fct\u00fcn, ger\u00e7ek bitki g\u0131das\u0131 \u2014 sebzeler, meyveler, tam tah\u0131llar ve baklagiller dahil \u2014 lif sa\u011flar. Fiber nerede eksik? \u00c7o\u011fu kahvalt\u0131 tah\u0131s\u0131, hamur i\u015fi, ekmek, hamur i\u015fi, makarna, kurabiye ve granola bar\u0131 dahil olmak \u00fczere \u015feker a\u00e7\u0131s\u0131ndan zengin i\u015flenmi\u015f g\u0131dalar da rafine edilmi\u015ftir. Protein kaynaklar\u0131 s\u00f6z konusu oldu\u011funda, genellikle &#8220;ya\u011fs\u0131z&#8221; kurald\u0131r. Sa\u011fl\u0131kl\u0131 ya\u011fs\u0131z proteinler aras\u0131nda vah\u015fi bal\u0131klar ve di\u011fer kabuklu deniz \u00fcr\u00fcnleri, fasulye ve evet, hatta yumurtalar bulunur; hindi gibi k\u00fcmes hayvanlar\u0131 veya otlakta yeti\u015ftirilen tavuk. Bu beslenme \u015fekli, y\u00fcksek kolesteroll\u00fc hastalar i\u00e7in doktorlar\u0131n en \u00e7ok \u00f6nerdi\u011fi diyetlerden biri olan Akdeniz diyetine \u00e7ok benzer. \u0130\u015flenmi\u015f bitkisel ya\u011flar, \u015feker, sodyum ve sentetik katk\u0131 maddeleriyle dolu ticari yemekler yerine, Akdeniz \u00e7evresindeki \u00fclkelerde insanlar \u00e7o\u011funlukla yerel olarak temin edilen ve yeti\u015ftirilen yiyecekleri t\u00fcketmeye ba\u011f\u0131ml\u0131d\u0131r.<\/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\">Damarlar\u0131n\u0131zda \u00c7ok Fazla K\u00f6t\u00fc Kolesterol Varsa Yememeniz Gereken Yiyecekler<\/h2>\n\n<p>\u0130ltihap\u0131 azaltmak, y\u00fcksek kolesterol dahil olmak \u00fczere kalp hastal\u0131\u011f\u0131 risk fakt\u00f6rlerini azaltmaya yard\u0131mc\u0131 olacakt\u0131r. Kolesterol a\u00e7\u0131s\u0131ndan zengin yiyeceklerden ka\u00e7\u0131n\u0131lmal\u0131d\u0131r: <\/p>\n\n<p>Her t\u00fcrl\u00fc rafine \u015feker \u00fcr\u00fcn\u00fc paketlenmi\u015f g\u0131dalar<br\/>\u00dcretilen bitkisel ya\u011flar<br\/>Standart s\u00fct \u00fcr\u00fcnleri (homojenize, past\u00f6rize edilmi\u015f, inorganik)<br\/>hayvan yeti\u015ftiren \u00e7iftliklerden elde edilen e\u015fyalar<br\/>\u00c7ok fazla alkol veya kafein<\/p>\n\n<p>Yukar\u0131da belirtildi\u011fi gibi, temiz ve sa\u011fl\u0131kl\u0131 damarlar\u0131n korunmas\u0131 antioksidanlara ve life b\u00fcy\u00fck \u00f6l\u00e7\u00fcde ba\u011fl\u0131d\u0131r. Daha d\u00fc\u015f\u00fck LDL-kolesterol seviyeleri ve kardiyovask\u00fcler hastal\u0131klar\u0131n belirgin \u015fekilde azalmas\u0131, daha y\u00fcksek diyet lifi al\u0131m\u0131yla ili\u015fkilidir. \u00c7al\u0131\u015fmalar ayr\u0131ca, izoflavonlar ve bitkisel steroller\/stanoller gibi bitki bazl\u0131 diyetlerde bulunan baz\u0131 spesifik maddelerin kolesterol seviyelerini d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olabilece\u011fini ortaya koymaktad\u0131r. \u00c7o\u011fu i\u015flenmi\u015f g\u0131da her ikisinde de olduk\u00e7a d\u00fc\u015f\u00fckt\u00fcr &#8211; ve lif veya antioksidan i\u00e7eren \u00fcr\u00fcnler genellikle sentetik, eklenmi\u015f t\u00fcrler i\u00e7erir. K\u00f6t\u00fc hayvansal \u00fcr\u00fcnler y\u00fcksek derecede iltihaplay\u0131c\u0131d\u0131r, ayn\u0131 \u015fekilde \u00e7\u00f6z\u00fcc\u00fcler ve kimyasallarla \u00fcretilen zehirli ya\u011flar da \u00f6yle. Karaci\u011fer, alkol, \u015feker ve kafein gibi uyar\u0131c\u0131lar kullanarak daha fazla kolesterol \u00fcretebilir ve b\u00f6ylece iltihap seviyelerini y\u00fckseltir. Bunlar m\u00fctevaz\u0131 miktarlarda kabul edilebilir olabilir \u2014 g\u00fcnde bir ila iki fincan kahve veya bir kadeh k\u0131rm\u0131z\u0131 \u015farap \u2014 ama a\u015f\u0131r\u0131 kullan\u0131m, bu yiyeceklerin genellikle sa\u011flayabilece\u011fi kardiyoprotektif etkileri ortadan kald\u0131r\u0131r.     <\/p>\n\n<p><strong>Kolesterol hakk\u0131nda daha fazla bilgi i\u00e7in videolar\u0131ma bakabilirsiniz&#8230;<\/strong><br\/><strong>Senin Mario&#8217;n<\/strong><\/p>\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ya\u011flardan bahsetti\u011fimizde, genel halk onlar\u0131n \u00e7ok k\u00f6t\u00fc oldu\u011funu d\u00fc\u015f\u00fcn\u00fcr ki bu ger\u00e7ekten \u00e7ok uzakt\u0131r. En k\u00f6t\u00fc \u015f\u00f6hretli ya\u011f KOLESTEROL olarak adland\u0131r\u0131l\u0131r.Bir\u00e7ok insan y\u00fcksek kolesterol seviyelerinin kan p\u0131ht\u0131lar\u0131na, kalp krizlerine, felmelere neden oldu\u011funu bilir, ancak \u00e7ok az ki\u015fi bunlar\u0131n sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in ger\u00e7ekten \u00e7ok \u00f6nemli oldu\u011funu bilir.Kolesterol\u00fcn en az \u00fc\u00e7te ikisi karaci\u011fer ve ba\u011f\u0131rsaklarda \u00fcretilir. Beyinde, b\u00f6brek [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":19782,"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":[3015,2964,3182],"tags":[2760,3393,3191],"class_list":["post-19780","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beslenme","category-dogal-cozumler","category-kalp-ve-kan-damari-sagligi","tag-dogal-cozum","tag-kalp-ve-kan-damarlari-hastaliklari","tag-kalp-ve-kan-damarlari-icin-beslenme","wpbf-post"],"_links":{"self":[{"href":"https:\/\/mariolab.hr\/tr\/wp-json\/wp\/v2\/posts\/19780","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mariolab.hr\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mariolab.hr\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mariolab.hr\/tr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/mariolab.hr\/tr\/wp-json\/wp\/v2\/comments?post=19780"}],"version-history":[{"count":0,"href":"https:\/\/mariolab.hr\/tr\/wp-json\/wp\/v2\/posts\/19780\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mariolab.hr\/tr\/wp-json\/wp\/v2\/media\/19782"}],"wp:attachment":[{"href":"https:\/\/mariolab.hr\/tr\/wp-json\/wp\/v2\/media?parent=19780"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mariolab.hr\/tr\/wp-json\/wp\/v2\/categories?post=19780"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mariolab.hr\/tr\/wp-json\/wp\/v2\/tags?post=19780"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}