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Best Low Cholesterol Diet – Low Fat Supplements – 2014!

Top Low Cholesterol Diet / Low Fat Supplement – 2014!

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Hypercet Cholesterol Formula
Low Cholesterol Diet - Low Fat Supplements Review
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Cholesterol And Control

The high concentration of cholesterol in the blood, so harmful for its negative effects on the functioning of the heart and circulation, can be reduced significantly through a proper diet. It is a substance found in all animal tissues, especially in the bile, gallstones, in fats and normally in the blood. The body needs cholesterol, since from it synthesizes hormones and bile salts that play a role in the absorption of fat from food.

Using a very precise metabolic mechanism, the body in equilibrium quantities of cholesterol in blood and liver, but when cholesterol is input than is necessary for a long time, the mechanism can be altered. The commonest of these is that they manufacture liver failure and destroy normal cholesterol and consequently breakage occur and equilibrium hypercholesterolemia, i.e. excessive concentration of cholesterol in the blood.

Hypercholesterolemia

The high concentration of cholesterol in the blood may have various origins, among which include the genetic in nature, while the more current is too abundant in the ingestion of animal fats. But in either case, this high level of concentration can be reduced in days with a very low power in this kind of fat.

When excess cholesterol obey many cardiovascular disorders in developed countries.

Arteriosclerosis

The implicit danger it entails a high concentration of cholesterol is that, when it is combined with calcium tends to accumulate on the walls of arteries, removing elasticity and reducing its diameter. This, known as arteriosclerosis, hinders normal blood flow and often causes heart and circulatory disorders.

Proper Diet

The high consumption of animal foods that is recorded in most developed countries has resulted in a high incidence of the conditions listed above. By contrast, the incidence is much lower in poorer countries, where the diet consists mainly of fresh natural products, with almost total exclusion of animal origin. Given these circumstances, it is at least reasonable proposal to reduce the consumption of animal products, especially the egg and butter, and increase vegetable and cereals.

Plant, foods, fresh and some products, such as vegetable oils and margarines are virtually free of cholesterol. Therefore, its use contributes both to prevent its concentration in the blood as to reduce when it is high.

The fiber products, whether vegetables or grains, are food desirable, are beneficial properties attributed to cholesterol metabolism. These considerations are based primarily on studies of the effects of these products on the populations that regularly consume, where they have been able to find lower levels of blood cholesterol.

To Prevent Cholesterol

1. Ingestion of food of animal origin must not exceed 10% by weight
total food taken daily.
2. Consumption of eggs and butter, two of the foods that contain cholesterol, should be minimized.
3. Plant products should make up the bulk of the diet.
4. Daily intake of one teaspoon of soy lecithin helps eliminate cholesterol.
5. Vegetable oils and margarine are healthy because their contribution to the body cholesterol is minimal.

Try To Eat Less…

Less Meat And Sausages: It is also important to reduce the consumption of meats and sausages. Avoid bacon / bacon and sausages. The pieces of pork and beef should be lean, i.e. free of visible fat. The lean ham has too little fat. The chicken, turkey, rabbit, hare, partridge, quail, goat … are lean meats if we care to remove the skin. Among the sausages, black pudding is that less fat.

Less Offal And Seafood: Reduce consumption of high cholesterol foods like organ meats (brain, liver, kidneys, sweetbreads, tripe), seafood.

Fewer Eggs: Reduce your intake to three or four a week without actually removing them from the diet because they are a very complete food. The egg white or meringue can be made without problem.

Less Cheese: Reducing the consumption of cheeses to no more than twice a week. Consumption is preferable cheese or low-fat cheese.

Less Precooked: Avoid convenience foods and prefer home cooked.

Try Eating More…

More Olive Oil: Olive oil has a differential effect over other vegetable oils rich in polyunsaturated or monounsaturated fatty acids. They all lead to a decrease in LDL cholesterol (bad cholesterol), while only olive oil prevents cholesterol-lowering HDL (good cholesterol). However, it is only virgin olive oil which inhibits LDL oxidation due to its high content of antioxidant compounds, particularly tocopherols and phenolic compounds.

More Skimmed Milk: If you take a lot of milk, it is advisable to opt for skimmed or semi-skimmed. Choose low-fat yogurt or just skimmed. An excellent option is to take milk enriched in omega three, which were removed and saturated fats have been added omega three. This yields double benefit on the one hand reduce the saturated fat and secondly increase the omega three fatty acids, among other benefits, have the property of reducing the levels of cholesterol and triglycerides.

More Vegetables: Increase consumption of vegetables rich in protein such as beans, peas, chickpeas, lentils or beans.

More Vegetables And Cereals: It is recommended to increase the consumption of spinach, celery, onion, garlic, spinach, lettuce, peppers, leeks, radishes, beets, cabbage, cauliflower, carrots, etc. cereals such as rice, oats, wheat, barley, etc.

More Fruit: Increase consumption of fresh fruit. It can also be dried or canned.

More bluefish: Oily fish provides fats as omega 3 fatty acids, which not only increase cholesterol levels; they also reduce the level of triglycerides in the blood.

Tips

The Food, Cooked Better: When cooking food is preferable to make them boiled, grilled or boiled or grilled instead of fried, battered or breaded and less.

Moderate Consumption Of Sweets: There are foods like bread, pastries, pasta or potatoes, you do not need to lower cholesterol reduce but whose consumption we must moderate if overweight.

Caution With Sugar, Wine And Coffee: Sugar, wine or coffee not increase cholesterol levels if taken in moderation. Moreover, two glasses of wine a day raises the HDL or “good cholesterol” thereby protect against cardiovascular disease.

Get More Exercise: And not only to lose weight but because it has been shown that the strict diet to reduce cholesterol ineffective in individuals with high cholesterol levels of risk when not accompanied by exercise. In addition, exercise proper diet accompanied we have seen improvement cholesterol levels independently of the weight loss. It’s enough to walk half an hour a day.

Lose weight if you are obese or overweight. The weight loss is accompanied by a decrease in cholesterol levels. To calculate the weight range that we offer is our Ideal Weight Calculator which can be accessed at the end of this article.

Diet To Lower Cholesterol

This diet is designed to reduce your blood cholesterol levels, not necessarily your weight. You see, fatty foods are virtually absent.

Breakfast:

  • 1 Cup skim milk / 1 cup of low-fat yogurt with 1C. Oat bran.
  • Two grain toast with olive cream / 1 pita bread or Arabic with a piece of cheese.
  • Any fruit station.

Midmorning:

  • 2 Graham crackers with cottage cheese.
  • 1 fruit juice

Lunch:

  • 1 Serving of cheese / salad greens.
  • Chicken or turkey grilled / Fish with lemon garlic and parsley.
  • Half-baked sweet potato / garden rice.
  • 1 Fruit salad / 1 mazamorrita orange-
  • 1 Infusion.

Dinner:

  • Sandwich or pita bread with vegetables, low-fat cheese, olives, lettuce, tomato, spinach. Mushrooms, a few drops of olive oil.
  • 1 cup of low-fat yogurt with 1 C. oat bran.
  • 2 peach halves to the juice / 1 cup. gelatin.
  • 1 infusion

List Of Measures:

  • 1 C = 1 tablespoon.
  • 1 cup. = 1 cup

Meals Banned

MEAT: fatty like pork, bacon, sausage and other products made with pork.

Cold Meats: Processed meats, deli meats other than turkey as (salami, mortadella), hot dogs and hamburgers in fast food restaurants (they are made with a lot of fat), viscera (kidneys, brain, liver, etc…). Pates.

BIRDS: fatty (ducks, geese),

FISH: canned in oil.

SEAFOOD: lobster, shrimp, crabs, oysters.

EGGS: Limit egg yolks to two a week.

FRUITS: Avocado and Coconut.

VEGETABLES: Starchy vegetables (potatoes, corn, beans) should be used only if used as a substitute for a portion of bread or cereal.

Legumes: Beans (canned) with sugar or pork.

OIL: Do not eat those prepared with salt, fried or oily. Peanuts Japanese consumers, candied walnuts or almonds covered with chocolate.
Can eat natural measure the calories they provide.

PAN: All cakes baked with butter or butter and sugar
trade with dried egg mixes and whole milk. Avoid pastries, donuts and pastries.

CEREAL: Fried rice.

Dairy: Whole milk and whole milk products packaged with Cream, ice cream, pudding, yogurt, cheese, whole milk. Nondairy cream substitutes.

Fats: Butter, butter, hard margarine, commercial salad dressings, cream sauces.

DESSERTS: fried snacks like potato, chocolates, and sweets in general, jam, jellies, syrup, whole milk puddings, ice cream and popsicles, milk, peanut butter.

DRINKS: sugary fruit juices, sodas, chocolate made with whole milk and / or sugar. Broth, beef broth.

ALCOHOLIC BEVERAGES: 2-3 drinks a week.

Meals Allowed

MEAT: Lean, beef or veal cuts not greasy.

Meats: turkey.

POULTRY: Chicken and turkey.

FISH: all types of fresh fish or canned in water.

SEAFOOD: Crab synthetic.

EGGS: Egg (free use).

FRUIT: Eat three servings of fruit a day (1 serving = 1/2 cup). Be sure to eat at least one citrus fruit daily. Frozen or canned fruit without sugar.

VEGETABLES: Most vegetables are free to use. Using a yellow vegetable recommended daily. Vegetables can be boiled, steamed, drained.

Legumes: 1 cup per day.

OIL: They contain very little saturated fat, cholesterol free and trans-fat hydrogenated fats. The secret to eating the oil is in quantity because even contain all the nutrients and good fat, finally are lot many calories you have to limit ourselves to the recommended serving of 2 tablespoons a day naturally.

PAN: A piece of white bread or a slice of bread can be used, or three crackers as a substitute. Pasta spaghetti or (1/2 cup) may be used as a substitute for bread.

CEREAL: All cash or natural including cooked rice.

DAIRY: Always use skim milk or products made from skim milk, such as low-fat cheese (fresh, cottage, and no cream, brown sugar), low-fat yogurt and skim milk powder or liquid.

Fats: Polyunsaturated vegetable oils derived from safflower, soybean, sunflower or sesame seed.

DESSERTS: Limited to one serving per day, each portion replaced by a piece of bread or cereal: snow (1/4 cup) unflavored gelatin or gelatin flavored with sugar substitutes (1/3 cup), pudding made with milk skim (1/2 cup), egg white soufflé without butter (1/2 cup).

DRINKS: Fresh fruit juices, water, black coffee, tea or herbal tea, diet soda, cocoa made with skim or nonfat

ALCOHOLIC BEVERAGES: 2-3 drinks per week

What Exactly Is Cholesterol?

According to the Spanish Heart Foundation, more than 50% of the adult population in Spain has high cholesterol and does not know or does nothing to reduce it.

For the proper functioning of the body, the human body produces a number of specific fats. One substance is cholesterol. Cholesterol is a lipid that is produced in our liver and in small amounts comes from certain foods. Fat is essential for the proper functioning of organism.
It is transported in the blood by molecules called lipoproteins.

There are two types of lipoproteins, some good, and some bad:

HDL: high density lipoproteins are responsible for collecting excess cholesterol from the body and expel it through the liver.

LDL: low-density cholesterol transported by our body, instead of deleting it, which incorporates a tissue, i.e. accumulates in the walls of arteries, but could taponarlas, which is harmful to health, and especially to our hearts.

Therefore, the problem arises when cholesterol our body produces excess LDL and also eat too many saturated fats that the body cannot expel.

What Can We Do To Control And Reduce Cholesterol?

According to experts, maintaining proper cholesterol levels (below 200 mg / dl blood) helps keep the heart healthy. To prevent cholesterol build up in the arteries, it is essential to follow a healthy lifestyle and get checked regularly.

It is best to exercise and a healthy diet rich in fruits and vegetables, legumes, cereals, vegetable oil and fish.

What Are They And How Plant Sterols Act?

Plant sterols, also called phytosterols, are natural substances involved in reducing LDL cholesterol absorption and eliminate the excess of our body, fighting cholesterol naturally.

We find plant sterols also in a wide variety of foods, so it is very advisable to incorporate them into our daily diet: fruits, vegetables, nuts, olive oil, legumes, whole grains, are suitable for reducing high cholesterol levels although natural amounts of plant sterols in these foods is low, so there preparations of plant sterols have a higher concentration of the same.

Healthy Habits To Lower Cholesterol

In addition to include in our diet foods rich in plant sterols to reduce cholesterol is essential to combine a healthy balanced diet with exercise. Here are a few tips and ideas to help reduce cholesterol.

  • Exercise: The practice of sports or regular physical activity increases the level of good cholesterol in blood, with all the supposed protective effect.
  • Controlling your weight: It is important to keep track of our weight almost daily. Overweight people are more likely to have cholesterol problems. Incorporate this little habit in our day to day.
  • Varied and balanced diet: More of vegetables (2 servings), fruits (3 servings) and grains (fiber) should be part of our daily diet.
  • Reduce fat: Remove from our diet animal fats.
  • Add / increase healthy fats: Oily fish intake, dairy and nuts provide healthy fats our bodies.
  • Olive oil: Oil is the most recommended and healthy is olive oil for cardiovascular properties.

UP Plant sterols, a help against cholesterol

Sitosterol, campesterol and stigmasterol: Surely most of these concepts will not be familiar, but are vital to our health. These types of plant sterols we consume daily.

What Are Sterols?

Plant sterols, or phytosterols, are natural components of plant, as its name suggests, and are cholesterol-like substances in our body.

Although we do not know, it’s easy to consume such components in our diet as found in corn oil and soy and some nuts and seeds such as sesame, peanuts or almonds

However, the amount we consume these foods is very small, so it is important to strengthen our power consumption of functional foods fortified with sterols.

As noted, white paper plant sterols “plant sterols in the diet partially reduce cholesterol absorption”. According to Nutrition and Health Program, a daily intake of 1-3 grams of plant sterols reduces the blood level of cholesterol by 7 to 10% in three weeks.

The importance of plant sterols, therefore, is vital in our diet to control your cholesterol and why many experts recommend the consumption of functional foods fortified with sterols as Danacol of Danone.

UP Decalogue Cardiosaludable

The Decalogue cardiosaludable is a little guide to improve your habits and a great help to feel much better about yourself.

1. Do not skip meals. It is important to plan ahead well and eat 5-6 times a day. That will also help you maintain optimal weight!

2. Drink 6 to 8 glasses of water a day, incorporating whole grains in your diet (bread, pasta, rice or flour), vegetables, fruit and low-fat dairy.

3. Alternate protein types. Take a week 3 or 4 servings of fish, 3 or 4 white meat, 2 or 3 eggs and 3 or 4 servings of vegetables.

4. Plant sterols are your allies in the daily fight against cholesterol, present in olive oil, corn or soy and some nuts. Are also added in some low-fat dairy, as Danacol, help reduce cholesterol lowering.

5. Fiber is good for the heart because, among other benefits, helps reduce cholesterol.

6. Commitment olive oil and nuts. This favor unsaturated fats cholesterol reduction.

7. Beware saturated fats and simple sugars. Better eat chicken or turkey, low-fat. And when candy is concerned, we recommend you go for the honey or jam.

8. Physical exercise regularly, you will help reduce cholesterol. You can go jogging, walking, bicycling … 30 minutes and 3 or 4 days a week is enough!.

9. Alcohol, snuff, stress and anxiety are detrimental to cardiovascular health. Around the day to day is a new opportunity to keep stress and anxiety overtaking us.

10. It is a must to get annual checkups to monitor your cholesterol and glucose, and blood pressure and weight.

Follow these tips and you’ll see how soon your heart will thank you.
Customer Reviews

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