Kuita izvi swaps zvekudya inzira inoshanda kwazvo yekudzikisa cholesterol. Uye ndezvekuti isu tinovimbisa zvinovaka muviri zvinovaka muviri apo tinobvisa zvine ngozi mafuta akazara.
Chinhu chakanakisa ndechekuti zvinotsiva zvinotsigirwa zvinoramba zvichinakidza mukanwa, saka unogona kuchengeta chikafu seimwe yemafaro ezuva iri:
Perekedza ndiro dzako nekapu yakanaka yehummus, puree yakavakirwa pizii nemafuta emuorivhi, panzvimbo yemayonnaise uye mamwe masosi ane mafuta akazara. Kuwedzera pakuve noutano kumwoyo uye tsinga, hummus inopa fiber uye mapuroteni.
Chokoreti yemukaka ine mafuta akazara, ayo anogona kusimudza LDL kana yakaipa cholesterol. Kuiisa kune chokoreti yakasviba ine 70% cocoa isu tinodzivirira mazhinji emafuta. Uye zvakare, isu tinobatsira kuwedzera HDL cholesterol kana cholesterol yakanaka, nekuda kweoleic acid.
Kuchinja nyama tsvuku yehove kunogona kuita mupiro wakasimba mukuderedza cholesterol yakaipa. Kutanga nekudzinga hamburger, imbwa dzinopisa, kutonhora kutonhora, uye dzimwe nyama dzakagadziriswa kubva mungoro yekutengera. Ipapo anozadza gomba rake nehove. Iyo yakanaka ndeyekuchinjanisa hove dzakakora, salmon, iine mamwe akadzika-macalori, senge cod uye monkfish.
Sezvo vakapfuma mumafuta, zvinokurudzirwa kuti usashandise machipisi embatatisi paunenge uchirwisa cholesterol yakawanda. Nekudaro, izvo hazvireve kuti iwe unofanirwa kurega chikafu ichi chakasiyana-siyana. Vacheke kuita zvidimbu voisa muchoto pa220ºC kwemaminitsi makumi maviri. Vaidonhedze kutanga nedrizi yemafuta emuorivhi nezvinonhuwira kuravira, senge mhiripiri, kuti vafume uye vapfunze.