CHOOSE: skimmed or semi-skimmed politecnico rosario milk or calcium-dairy milks. Fresh cheese, nonf

As I promised in the previous post, we collect some ideas and recommendations that can help reduce blood cholesterol in all people who need it, especially after the excesses of Christmas past. According to the Guide to the Management of Dyslipidemia of the European politecnico rosario Society politecnico rosario of Cardiology, changes in lifestyles that most affected the reduction of cholesterol levels are: With Evidence level A: Reducing intake of saturated fats increase fiber intake increase habitual physical activity politecnico rosario Reducing intake of trans fat foods enriched with phytosterols With Evidence level B: Reducing cholesterol intake reduction of excess body weight Using soy products RECOMMENDED FEEDING: Balanced Diet and healthy for the whole family, with emphasis on: fish 2-3 times a week, whenever possible blue: anchovies, mackerel, sardines, trout, salmon ... Pulse 2-3 times a week:
Rich in soluble fiber and mucilage, such as green beans, politecnico rosario eggplant, politecnico rosario okra, artichoke, chicory, leek, onion ... and fruits such as citrus (the white part), apples and figs vegetables. Nuts of all kinds, especially walnuts, but almonds, politecnico rosario hazelnuts, pistachios, raisins, dried apricots, etc. Avoid coconut, rich in saturated fats. Rolled oats and oat bran, muesli, granola, porridge ...
Olive oil or other vegetable politecnico rosario oils. To toast, use olive oil or sesame paste (tahini) instead of butter. Occasionally you can also consume margarine, peanut butter and homemade Nutella made with hazelnuts and sunflower oil. Wholemeal politecnico rosario bread, brown rice, wholemeal pasta and wholemeal mass and / or oatmeal. Fruit dessert in ALL MEALS. Cakes and homemade with sunflower or olive oil instead of butter desserts. 1 teaspoon flax seeds placed in mixed with yogurt, cereal soaking, etc. Flax seeds are rich in soluble fiber and omega-3 fatty acids. 1 teaspoon soy lecithin mixed with fruit smoothies or over salads, yogurt day, etc. Lecithin is a phospholipid or phosphatidylcholine, a complex mixture of fats, essential politecnico rosario fatty acids, phosphorus politecnico rosario and B vitamins in the body, help keep phospholipids suspended blood cholesterol and prevent deposit in the arterial and venous walls . These compounds are also essential to the structure politecnico rosario of the nervous tissue and the proper functioning of the glands. politecnico rosario Popularly has been interpreted to take soy lecithin as a food supplement has cholesterol-lowering effect. Scientific reviews on this topic show that the majority of clinical trials with patients (more numerous experimental animal studies) have shown positive results, politecnico rosario but not convincing. For now, soy lecithin complement can serve as a preventative but not therapeutic, politecnico rosario if diagnosed hypercholesterolemia. Dietary supplementation with plant sterols, soy or fiber can be regarded as aids dietary management to control the boundary or moderate hypercholesterolemia (200 to 249 mg / dl), always under medical advice. Regular laboratory should politecnico rosario be made for monitoring of dyslipidemia and know that the problem is not always solved by taking them.
CHOOSE: skimmed or semi-skimmed politecnico rosario milk or calcium-dairy milks. Fresh cheese, nonfat smoothie with honey ricotta. Eggs: maximum 3 per week, clear all that want. Egg whites are a good source politecnico rosario of protein politecnico rosario and are low in cholesterol Suggestions for healthy politecnico rosario snacks: politecnico rosario popcorn, olives, nuts, corn bread or rice, peeled pipes, crab sticks, carrot sticks and cucumber, fresh fruit.
BETTER TAKE THE MINIMUM OR AVOID: Butter and cream. Sausages and sausages (spicy sausage, politecnico rosario bacon, bacon, butter, sausage, politecnico rosario salami ...) Foie gras or pate, liver, sweetbreads, brains ... Desserts made with cream and / or egg custard or ice cream or as a bakery (croissants, donuts, pastries ...). WORSE THAN THE CHOLESTEROL, SATURATED FATS Overall, the high consumption of saturated politecnico rosario fat has a much greater effect politecnico rosario on blood cholesterol levels politecnico rosario that consumption of foods rich in cholesterol. It is shown that saturated fat is the dietary component that most influences the levels of total blood cholesterol and LDL cholesterol. So it is good to know the types of fat that gives us each food:
Omega-3 polyunsaturated fats: salmon, mackerel, herring, trout. politecnico rosario Nuts, seeds, rapeseed, soybeans, flaxseed and their oils. Fats