{"id":21493,"date":"2011-04-21T03:10:00","date_gmt":"2011-04-21T01:10:00","guid":{"rendered":"http:\/\/hudo.com\/si\/2011\/04\/21\/hrana-ki-znizuje-holesterol\/"},"modified":"2011-04-21T03:10:00","modified_gmt":"2011-04-21T01:10:00","slug":"hrana-ki-znizuje-holesterol","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/hrana-ki-znizuje-holesterol\/","title":{"rendered":"Hrana, ki zni\u017euje holesterol"},"content":{"rendered":"
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(PhotoXpress) <\/figcaption><\/figure>\n

Holesterol<\/b> je normalna sestavina človeškega telesa, ki je za naš organizem izjemno pomembna, težave nastanejo le, če je holesterola preveč, saj je vzrok za razvoj številnih bolezni srca in ožilja. Kljub temu, da so ponavadi za zniževanje holesterola <\/b>potrebna zdravila, lahko zanj poskrbite tudi na naraven način.<\/p>\n

Orehi in lešniki<\/h2>\n

Oreški vsebujejo veliko nenasičenih maščob, vitamina E in magnezija, predvsem pa so pomembni zaradi omega 3 maščobnih kislin, ki vplivajo tudi na zdravje žil. Oreški sicer znižujejo raven holesterola v krvi, a vsebujejo tudi veliko kalorij, jih uživajte v manjših količinah.<\/p>\n

Česen<\/h2>\n

Česen <\/b>ima več blagodejnih učinkov, saj znižuje holesterol<\/b>, krvni tlak, tveganje za nastanek krvnih strdkov in odlično deluje kot antioksidant. Seveda tu ne gre za česen v obliki prehranskih dopolnil, ampak v strokih. Za blagodejne učinke naj bi zadostoval že strok česna na dan.  <\/p>\n

Avokado<\/h2>\n

Med vsemi vrstami sadja je vsebnost maščob v avokadu najvišja, tri četrtine teh maščob pa je v obliki večkrat nasičenih maščobnih kislin. Avokado vsebuje oleinsko kislino, ki pomaga zniževati holesterol <\/b>in je idealno živilo za vse, ki se morajo ali želijo odreči maščobam živalskega porekla. <\/p>\n

Borovnice<\/h2>\n

Zaradi velike vsebnosti antioksidantov borovnice  veliko pripomorejo k borbi s povišanim holesterolom.<\/p>\n

Ribe<\/h2>\n

Ribe so polne omega 3 maščobnih kislin, ki znižujejo <\/b>škodljiv holesterol<\/b>, zdravega pa povečujejo. Med z omega 3 maščobnimi kislinami bogatimi ribami, ki jih morate v svojo prehrano vključiti najmanj dvakrat tedensko, so sardele, losos, skuše in postrvi.<\/p>\n

Laneno seme<\/h2>\n

Rezultati raziskave, ki so jo izvedli na Iowa State Univerzi, so pokazali, da dnevno uživanje treh žlic lanenih semen zmanjša povišan holesterol<\/b> za 10 odstotkov že v treh mesecih. Laneno seme je namreč bogat vir omega 3 maščobnih kislin, vsebuje pa tudi magnezij, mangan, železo in vitamin E. <\/p>\n

Olive in olivno olje<\/h2>\n

Olivno olje vsebuje ravno pravo kombinacijo antioksidantov, ki znižujejo<\/b> nevarni holesterol<\/b>, neškodljiv holesterol pa ostane nedotaknjen. Zdravniki svetujejo zaužitje dveh jedilnih žličk olja na dan, kar vpliva na zdravje srca.<\/p>\n

S čim si še lahko pomagamo pri povišanem holesterolu?<\/h2>\n

Na nekatere dejavnike povišanega holesterola ne moremo vplivati, vsekakor pa lahko vplivamo na kajenje, nezdravo hrano, premalo telesne dejavnosti in predvsem stresa. Iz prehrane je potrebno izločiti mastne mesne izdelke in zmanjšati porabo soli, priporoča pa se uživanje čim večjih količin sadja in zelenjave. <\/p>\n

Za zmanjšanje ravni holesterola v krvi lahko veliko storimo tudi sami, vendar si moramo za zdravo življenje dejansko prizadevati. Težava je v tem, da dejavniki tveganja, kot je povišana raven holesterola, dolgo ne povzročajo težav, zato se jih človek pogosto ne zaveda. Težave nastopijo šele takrat, ko bolezen izbruhne, zato je dobro za svoje zdravje poskrbeti že prej.<\/p>\n","protected":false},"excerpt":{"rendered":"

Za svoje telo boste naredili veliko \u017ee s tem, ko boste v prehrano vklju\u010dili dolo\u010dena \u017eivila, ki uspe\u0161no zni\u017eujejo raven holesterola.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[2632,2538,1679],"source":[1549,1518],"supertag":[],"acf":[],"yoast_head":"\nHrana, ki zni\u017euje holesterol - Hudo Slovenija<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/hrana-ki-znizuje-holesterol\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hrana, ki zni\u017euje holesterol - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Za svoje telo boste naredili veliko \u017ee s tem, ko boste v prehrano vklju\u010dili dolo\u010dena \u017eivila, ki uspe\u0161no zni\u017eujejo raven holesterola.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/hrana-ki-znizuje-holesterol\/\" \/>\n<meta property=\"og:site_name\" content=\"Hudo Slovenija\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/hudo.si\" \/>\n<meta property=\"article:published_time\" content=\"2011-04-21T01:10:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2016\/04\/Photoxpress_6283040-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"hudo\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@hudo_si\" \/>\n<meta name=\"twitter:site\" content=\"@hudo_si\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"hudo\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/hrana-ki-znizuje-holesterol\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/hrana-ki-znizuje-holesterol\/\"},\"author\":{\"name\":\"hudo\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707\"},\"headline\":\"Hrana, ki zni\u017euje holesterol\",\"datePublished\":\"2011-04-21T01:10:00+00:00\",\"dateModified\":\"2011-04-21T01:10:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/hrana-ki-znizuje-holesterol\/\"},\"wordCount\":519,\"publisher\":{\"@id\":\"https:\/\/hudo.com\/si\/#organization\"},\"keywords\":[\"holesterol\",\"ma\u0161\u010dobe\",\"zdrava hrana\"],\"articleSection\":[\"Zdrav duh & telo\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/hrana-ki-znizuje-holesterol\/\",\"url\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/hrana-ki-znizuje-holesterol\/\",\"name\":\"Hrana, ki zni\u017euje holesterol - 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