Very easy to lead your food to a frightening levels of cholesterol.

Publié par happy-diet lundi 7 décembre 2009

If your food increases the level of cholesterol you have, it can also decrease!

Very easy to lead your food to a frightening levels of cholesterol.

However, the opposite is also true, as the change in the types of food that dealt able to reduce the level of cholesterol, and improve the levels of fat floating in the bloodstream to you. To do so, you should adopt a strategy is twofold:

I add a food that reduces the level of cholesterol low-density LDL, the LDL cholesterol which carries minutes and molecules contribute to the hardening of the arteries that leads to the occurrence of embolisms.

At the same time should be implemented in the second part of reducing food intake, which increases the levels of LDL cholesterol.

* Grain and vegetables

* The different types of food reduces the level of cholesterol in different ways, providing some soluble fibers that bind cholesterol and its raw materials (or predecessors), located within the digestive tract and pull it out of the body before it penetrates into the circulation.

The section of the types of food for the body of some polyunsaturated fats, which directly reduce LDL cholesterol LDL, while others contain large quantities of sterol and Alsterol «stanols» stanol vegetarians, which prevent the body from absorbing cholesterol.

* Oats: The first easy step to improve the level of cholesterol you have, is to eat a bowl of oatmeal crisps in the morning. And will give you that 1 to 2 grams of soluble fiber. Add a banana or some strawberries from the beads to the dish to increase the weight of half a gram fiber.

The new guidance recommends having 20 to 35 grams of fiber per day, of which 5 to 10 grams of at least soluble fiber (dealing with the U.S. average per capita half that amount).

* Barley and other whole grains: barley, can other whole grains, like oats and Nkhalth, can help reduce the risk of heart disease, mainly through the provision of soluble fiber.

* Beans: They are rich in soluble fiber, in particular, and the body does not assimilate quickly, which means you will feel bloated for a longer period after eating a meal of them. This is one of the reasons for the benefits of pulses for people who wish to lose weight. Pulses and the many diverse types of beans, beans, lentils and other variety of ways with cooked and prepared, food is a multi-faceted.

* Okra and eggplant: These are the two types of vegetables, which do not possess many calories. They are good sources of soluble fiber.

* Nuts: A number of studies have shown that eating almonds, walnuts, peanuts, and other types of nuts is good for the heart. Addressed Oonstin (ounce 28 grams approximately) of nuts a day able to reduce LDL cholesterol slightly increased by 5 per cent. It also has elements of additional food nuts protect the heart by other means.

* Oils, fruits and fish

* Vegetable oils: The use of vegetable oils such as canola oil, canola, sunflower oil, safflower oil, safflower and other grease instead of butter or margarine in cooking or at the table, helps to reduce LDL cholesterol LDL.

* Apples, grapes, strawberries, citrus fruit: This fruit rich in pectin pectin, a type of soluble fiber, which reduces the level of LDL.

* Enhanced food Balsterol and stanols: Materials Alsterol and stanols, derived from plants and enhance the body's ability to get rid of cholesterol contained in food. The food companies add to the types of food from the end of the margarine, orange juice and chocolate. They are also available in supplements. Leads

Get 2 grams of stanols or Alsterol possible to reduce the harmful LDL cholesterol by up to 10 per cent.

* Soybeans: The soybean and foods produced from it, such as tofu tofu and soy milk, it was once conceived as a powerful instrument to reduce cholesterol. However, the analysis indicates that the impact is less than that since the deal with 25 grams of soy protein a day (the equivalent of 10 ounces of 280 grams of tofu,

And a half or two cups of soy milk) able to reduce LDL cholesterol by between 5 and 6 per cent.

* Aldhin Fish: Eating fish twice or three times a week, able to lower cholesterol in two ways: the first claimant of the meat, which contain fats increase the level of cholesterol LDL, and secondly to grant the body fats «Omega-3» cholesterol-lowering LDL. It also reduces «Omega-3» the level of triglycerides triglycerides in the blood stream as well as helping to assess the heart rhythm of preventing the occurrence of abnormal Ndath.

* Fiber supplements: These supplements are one of the less attractive for soluble fiber. And tablespoons Alsileom psyllium plant products that exist in the types of materials Alumblynp that increase of the mass of waste, provide 4 grams of soluble fiber.

* Fat and cholesterol

* Is usually high level of LDL cholesterol LDL, while the lower level of high-density cholesterol (Hamid) HDL, due to diet or lifestyle is health. Genes play a role in that and some people genetically programmed to respond quickly to their bodies intake of food, but something that genes can not be changed. Therefore, you should go to change some of the trends that you can change,

Here's four of them:

* Saturated fat: The saturated fat found in red meat, milk and dairy products, and coconut and palm oil, palm oil, are directly increase the level of LDL cholesterol LDL.

Therefore, one of the ways to reduce cholesterol this is reduce the intake of saturated fat. Try substituting chopped beef, another type low fat, and the replacement of whole milk, skimmed the last, and the replacement of butter or margarine, olive oil, and the replacement of chicken or fried fish species roast them.

* Trans fat: The trans fats are by-products of the chemical equation are the prevention of corruption liquid vegetable oils in transforming them into solid fats from margarine.

Trans fats also increase the level of harmful cholesterol, LDL, and even detrimental damage saturated fat.

It also reduces the level of HDL cholesterol-Hamid, and increase inflammation and increase the likelihood of clots inside blood vessels. The Institute of Medicine recommends no more than the amount of trans fat intake of 2 grams per day.

The lower the address the better. Although trans fats were commonly used, the food companies are now going to develop alternatives to them.

* Weight and Exercise: Childhood obesity and physical inactivity affect the movement of fat in the blood circulation. Weigh in excess increases the level of harmful LDL, while inactivity reduces the level of HDL-Hamid. And weight loss when needed, and exercising turn this matter.

* Diversification of food .. For controlling cholesterol and blood pressure regulation

* The types of food diversification to increase it for controlling cholesterol in different ways, is the best way to focus on the type or types of food.

This approach has been tested by Dr. David Jenkins of St. Michael's Hospital in Toronto and colleagues, in a series of studies have shown that «a group of mostly vegetarian diet» led to reduce the level of cholesterol LDL, and triglycerides, and high blood pressure significantly.

This group included the rich Balsterol vegetable margarine, oats, barley, plant Alsileom, okra, eggplant, rich in soluble fiber are all, as well as soy protein, and whole grains of almonds.

Has been added to this food group of large amounts of fruits and vegetables, whole grains, vegetable proteins as well as for the most part.

It is natural that the trend will be to develop a diet to lower cholesterol is much more difficult to deal drugs for «Staten», but that the method of «natural» to lower cholesterol, and preventing the occurrence of muscle problems and other side effects that occur to some people who are receiving medications «Staten».

You also have to remember that a diet rich in a lot of fruits and vegetables and legumes

And nuts is good for the body more than just to reduce harmful cholesterol, since it adjusts the blood pressure, and helps to maintain the flexibility of the arteries, which is good for the bones and the health of the digestive system, and the sight and mental health.
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