Cholesterol Lowering Diet and What should be Avoid
Cholesterol Lowering Diet and What should be Avoid
The basis of cholesterol lowering diet is varied and balanced diet with significant reductions in food in poor composition (cholesterol and other substances that increase its surface). Change your diet to be followed long term - not on any "shock action" before checking with your doctor. Permanent inclusion of certain foods in our menu, and vice versa, avoiding others, leading to reduced cholesterol levels.
Properly assembled cholesterol diet ensures your body optimal supply of all essential nutrients - protein, fat (the good), carbohydrates, also vitamins and minerals - and minimizes the flow of cholesterol. For persons with appropriate weight should ideally set up menu gives the body about 2 000 kcal (at a higher physical activity should be higher energy intake).
A frequent myth is the belief that the cholesterol lowering diet should be monitored only cholesterol intake. In fact, it is important not only to limit the daily intake of dietary cholesterol to 300 mg (in some cases may be more stringent limit - 200 mg), but focus mainly on the composition of fats in the diet. Inappropriate fats are in fact on LDL cholesterol levels greater impact than the actual intake of cholesterol.
Animal fat (butter, lard, dairy fat, fatty pork or beef sausage) contain a large proportion of saturated and Tran's fatty acids to cholesterol in the blood increase. Animal fats should therefore be replaced fats in the diet of plant origin (vegetable oils and high quality vegetable fats made from them, seeds, nuts). They compared them contain a large proportion of omega 6 and omega 3 fatty acids viacnenastench which act favorably on our cardiovascular system and help reduce LDL cholesterol levels. Omega-3 unsaturated fatty acids are found in large quantities in oily fish (salmon), should therefore be on our plate to discover at least 2 times a week.
Beneficial effect of cholesterol in the blood and fiber. Therefore, we should prefer whole grain products (such as bread, pasta, brown rice). An important source of fiber is legumes, fruits and vegetables. The daily intake should consist of 500 g. Fruits and vegetables contain, in addition, vitamins, minerals and other substances which have a positive impact on our body (antioxidants, plant sterols).
Being overweight or obesity should focus simultaneously on weight reduction (reducing the energy value of diet and inclusion of regular physical activity). Where do you weigh, you can count here .
It is important also to ensure drinking regime. During the day we should drink at least 2 liters a day, the best pure water, mineral water (when used regularly, it is advisable to rotate mineral), natural fruit juices and diluted 100% juice. Also suitable are fruit and herb tea (do not forget that each herb has a different effect) and weak black tea. In the drinking regime, we should conversely reduce sweetened beverages and sodas, more black coffee, strong black tea and alcohol.
What foods should be avoided?
The diet we should eliminate foods that contain large amounts of saturated fats and cholesterol (or fat with a predominance of saturated fatty acids). In particular, these:
Offal (brain, liver, waist, language etc.).
Animal fats (butter, lard).
Fatty meats.
Bacon, bacon, smoked meat, greaves.
Meat products (sausage, haggis, sausage, pate, sausage).
Fatty dairy products (cream, cream, creamy yogurt, cream cheese).
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