What kind of fish, fruits and veggies can I eat to lower my cholesterol?
Pregnancy and cholesterol count
Cholesterol is a lipid that comes under the category of fats. The liver is the production house of cholesterol. Cholesterol level is generally on a rise during pregnancy. Even food like eggs and meat also boost the cholesterol count. The HDL (High density lipoprotein) is an essential fat that our body requires and the LDL (low density lipoprotein) is the harmful element. With the cholesterol level even the triglyceride count should be kept under check. One can try and maintain one’s cholesterol level during the gestation period by adhering to a few regulations and following a restricted diet.
Type of fish to be consumed during pregnancy
Only 30 % of our body’s nutritional requirement should come from fats. Consumption of fish during pregnancy is a risky job and hence the expectant mother should take utmost care and keep a strict check on her seafood consumption. As per the norms, the Food and Drug Administration (FDA) and the Environmental Protection Agency, the premier organizations advocate not to eat certain types of fish during the phases of gestation and lactation.
The lady who’s pregnant should strictly cut down the intake of shark, king mackerel, swordfish and tilefish totally as the toxin content in these fish is very high. The fish with lower content of mercury should be avoided. The fish included in this category are shrimp, canned light tuna, catfish, pollock, tuna streak, marlin and grouper and salmon. The consumption of these products should be confined to only 12 ounces a week. The canned albacore white tuna also should be avoided. The predator fish accumulate methylmercury which bind with the body proteins and prove to be harmful in the long run. One should not avoid other types of fish as they are a prime source of proteins, omega 3 fatty acids and vitamins that are an integral part of the baby’s development and nutrition. The sumptuous varieties of sole, claims, tilapia, sardines, catfish, rainbow trout and canned mackerel can be eaten in good proportions. The FDA advices that intake of these fish around twice a week is extremely healthy. The bottom line is that one should not consume sport-caught fish at all and only the fish ticked okay by the “fish safety advisory” should be eaten.
Types of fruits to be eaten during pregnancy
Fruits are extremely nutritious and hence act as energy boosters during pregnancy. The servings of fruits through the day should be increased to 5-6. Fruits are extremely essential and contain a lot of fibre and roughage that helps in healthy development of the baby. The fruits like strawberries, papaya, banana and apple due to their high nutritive value help the growing foetus to gain energy and sustain itself. The biological substance that is present in fruits is beta carotene which aids the multiplication of cells in the baby’s tissues, improves vision and enhances the child’s immunity system. The vitamin C and calcium that is derived from fresh fruits is crucial for the bones and teeth of the offspring. The fruits also help in preventing neural tube effects as they enhance the collagen and folic acid levels in our body. The high fibre content even assists in bowel movements and prevents disorders like constipation and hemorrhoids. The most important aspect is variety. Try and consume fruits of different colors and different tastes to gain a variety of nutrients. The following recommendations can be followed during pregnancy. The prospective mother should eat 1 cup of papaya, small quantity of cantaloupe, ½ cup strawberries, 2 tangerines, 1 kiwi fruit, 1 mango and grapefruit. Rest for variety one can eat apple, banana, blackberries, persimmon, cherries, pineapple and pear. All these fruits are any day better and healthier than any artificial health supplements. The craving for exotic fruits is high and hence one should skillfully chalk out one’s fruit intake regimen during pregnancy.
Veggies to control cholesterol during pregnancy
One should consume and eat more of green leafy vegetables. Try and divert your diet towards dark green veggies to meet the requisite nutrition. Lentils, beans, pumpkin, broccoli, kale, spinach and potatoes have a high calorific value and have a high content of carbohydrates and proteins. Veggies also boost DNA replication. Intake of vegetables helps preventing leukemia and lymphoma in the young ones. Vegetables can be boiled and prepared into a stew which can then be seasoned with herbs, spices, and vinegar or lemon juice. Try seeking recommendations from health professionals and follow a diet pyramid which advices a healthy diet regimen. Some vegetables act as anti-oxidants and even keep the mother fit during prenatal and postnatal time. The fibre containing vegetables also prevent blood clotting and agglutination. The vegetables can even compensate for meat and other fatty products. Vegetable juices are also an excellent way to keep away from indigestion and other basic infections. The prescribed vegetable requirement is met through 3-4 vegetable serves. ½ cup of cooked or boiled leafy vegetables should be consumed with a small baked potato. Even mixed-vegetable soups are excellent appetizers. The green leafy vegetables provide us with a lot of iron and folate. Always check that vegetables are properly washed and try to precook every time before usage. This precaution should be strictly taken care of to circumvent direct exposure to toxoplasmosis.
Pregnancy and Cholesterol
The cholesterol produced within our body increases itself during the gestation period. The body requires more nutrition and not more cholesterol. The diet pyramid contains all details about our body’s requirement with regard to proteins, carbohydrates, vitamins, essential nutrients and roughage. The fruits and vegetable intake also lower down cancer risk and help in proportional weight gain. These health foods are powerhouses of energy and hence can prevent the mother and the child from all the other disorders like morning sickness and cramps etc. that are caused during the period of pregnancy. A balanced diet supplemented with good easy exercise and yoga can surely lead to a very happy and a healthy pregnancy.
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