Browsing Category: "Cholesterol"
In case of excess cholesterol , the first thing to do is to learn to eat better and to respect the “rules of anti-cholesterol “. Compliance with this food hygiene is essential as it can, by itself, correct the risk factor for cardiovascular disease. How to do in practice? How to monitor the effectiveness of his plan?
Cholesterol: the treatment is through diet
Excess cholesterol is a cardiovascular risk factor that can be corrected by first intention by changing their diet. To adopt a “food – cholesterol, “there are great rules to follow. If they seem many and drastic, remember that it is time that counts. Apply them to gradually integrate them naturally into your lifestyle .All that is binding is not sustainable.
The cholesterol-lowering diet: the theory
- Reduce the total amount of fat consumed (no more than 30-35% of calories).
- Reduce saturated fats because they provide so-called bad cholesterol : butter, cream, animal fat contained in meat, cheese?
- Preferred unsaturated fats known, namely vegetable oils , nuts (almonds, walnuts, sesame …) and fatty fish that are rich in omega-3.
- Increase antioxidants (protective molecules), vitamins, polyphenols? largely contained in fruits and vegetables .
In practice
- Reduce the amount of fat used for cooking.
- Replace the butter, cream and margarine rich in bad cholesterol by vegetable oils (rapeseed, olive, nuts?).
- Limit saturated fat providing foods: meats, cold cuts, cheese and other dairy products, eggs (not more than 2 per week), etc..
- Opt for lean meats: lean ham, white meat?
- Attention, saturated fats are also present in good quantities in pastries, cakes and biscuits industry. There can therefore be also the food.
- No more than one milk product per meal: grated cheese, cheese or yogurt, you must choose.
- Prefer dairy low fat .
- Attention margarines and other products saying “enriched with omega-3″ phytosterols or cholesterol-lowering . This is because they contain a substance called anti-cholesterol they contain no saturated fat! Be smart and read compositions.
- Prefer fish, particularly fatty fish (herring, sardines, salmon, trout?): Minimum two to three times a week.
- Ensure an adequate intake of fiber: fruits, vegetables, bread and starchy foods.
- In general, choose fruits and vegetables. This power supply anti-cholesterol should be assisted by the regular practice of physical activity, even moderate (walking) because it really is the regularity that counts. Well Naturally, if overweight, should aim for a weight loss by setting a reasonable goal. Recent guidelines: no snacking, no more than 1-6 drinks per week and make three meals a day, sitting quietly at the table .
How to monitor the effectiveness of his plan?
A good monitoring system is often effective. However, there will be insufficient in more than half the cases. Why? Because 2 / 3 of excess cholesterol from internal sources.
It is therefore essential to monitor the effectiveness of his plan by a blood test every 3 months the first year.
And if the plan lowers cholesterol (which is always the case) but not enough, it will complete the daily intake of stains, cholesterol-lowering medication.