- Reduce consumption of foods rich in sugars and refined flours, as compounds containing saturated fats. Examples are bread, pasta and fried foods.
- Eat foods rich in fiber, as they promote the reduction of bad cholesterol without affecting good. The best known are lentils, almonds, corn, potato peels, carrots (raw), broccoli, cabbage, lettuce, guava, mango, plum, pear and apple with peel, papaya, lemon, orange, grapefruit and grapes, among others.
- Exercising, according to their age and physical condition, since it has been shown to increase levels of good cholesterol.
- Increase intake of whole grains (wheat, rice, oats and rye, etc.), since they contain fiber.
- Avoid salt, because it facilitates the formation of atheroma. – Reduce consumption of whole milk or cream, and cream, chocolate, coconut or palm oil, as they have large amounts of saturated fat.
- Alcohol and snuff reduce levels of good cholesterol, so it should not consume them.
- Try to add garlic to your meals, it prevents the formation of atheromas and promotes good circulation.
- Nuts such as walnuts and almonds, contain unsaturated fats, with the benefits that have been identified.
- Grapefruit contains a soluble fiber called galacturonic acid that helps eliminate bad cholesterol and atheroma dissolve already formed, so it is recommended to eat every day.
- Prefer olive oil as a dressing for salads or for frying certain foods, as has been shown to increase good cholesterol, and nutritious, antioxidant, ie, fight free radicals (compounds that accelerate the aging of cells) in addition to has very good taste.

How to combine?

The next menu shows one of the myriad ways in which food can be combined we have indicated, remember that you can create many more with just dip into their imagination, for which there are no limits.

Breakfast

1 grapefruit peeled.
1 enfrijoladas, made with a tortilla and ½ cup of beans.
1 cup of skim milk.
1 glass of carrot juice.

Eating

1 bowl spinach soup.
1 cup spaghetti with garlic, which is fried in olive oil.
60 grams of roasted red snapper, salmon can be substituted.
1 bowl of steamed broccoli.
1 large tomato slices.
Water guava.
1 cup nuts of India.

Dinner

2 soups.
1 cup cactus salad.
1 cup of skim milk.
1 cup of tea.

Do not forget to cook with little salt and sugar and food prefer grilled or steamed instead of fried. Raw vegetables and fruit juices should be consumed at the time of preparation, since this will leverage all their nutrients, and prevent its oxidation (free radicals directly attack the cell membrane, which causes it to accelerate its process aging).

Remember that consistency is great ally to deal with cholesterol, which for our sake we’ll keep a lot of respect.

credit to: Olga Silva

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Cholesterol is a fatty compound that while it is produced by complex biochemical process in the body of all animals, can also be administered by feeding.

Its main function is to protect the membranes of cells throughout the body, but also involved in the uptake and transport of fats, has the ability to disable some toxic substances and to better use other sound, such as vitamin D ( formed in skin by exposure to the sun, sets the calcium in bones and prevents dental caries) or one’s own sex hormones.

Transport its natural environment are veins and arteries, where it combines with proteins to form the so-called lipoproteins, which are classified according to their density:

HDL. High density, or good cholesterol, in charge of preventing the formation of atheroma (fat accumulation in the form of lumps or small balls in arteries and veins) and make this compound to the liver to be processed properly.

LDL. Low density or bad cholesterol, which invades the cells and accumulates in artery walls (a problem known as atherosclerosis), which become stiff and narrow for the free circulation of blood, it causes no arrive in sufficient quantity so important organs such as brain or heart and really earn serious problems such as heart attacks or angina, among others.

Keeping it away

As noted above, an important way to accumulate cholesterol is through food, mainly foodstuffs of animal origin and contain what nutritionists call the saturated fat found in red meat, eggs and most dairy products , the same experts recognize another category to which they belong unsaturated fats, found in vegetable oils, avocado, chicken, fish and nuts, among others, and does not favor the accumulation of cholesterol and participate in their elimination.

credit to: Olga Silva

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In case you do not know, there are foods that are very useful for controlling cholesterol. Here’s a list that can help control your blood:

- Olive oil
Olive oil is rich in monounsaturated fatty acids and vitamin E. Different studies have shown that foods high in monounsaturated fatty acids do not increase low-density lipoprotein (LDL) and increase HDL, is known as good cholesterol.

- Vegetables
They are high in dietary fiber and are rich in protective nutrients, including minerals, B vitamins and phytonutrients. These nutrients protect the heart and the content of dietary fiber and cholesterol-lowering power consumption. They are low in fat.

- Yogurt and nonfat dairy products
Dairy products tend to be high in saturated fat and should be avoided if you have high cholesterol. However, this does not mean you should not drink any milk. Remove from dairy diet deprives the body of calcium, which is essential for the healthy functioning of the heart and many other tasks such as prevention of osteoporosis.

- Fruits and vegetables
All fruits and vegetables can help lower cholesterol levels and protect the heart. Two groups are particularly useful, rich in vitamin C (oranges, grapefruit, lemons …) and rich in beta-carotene (apricots, peaches, mango …)

- Garlic
Garlic, scallions and onions, can be used to lower cholesterol and protect your heart.

- Fish
Researchers have found that people who eat fish three or more times a week are less likely to have heart disease and high blood pressure. This is mainly due to the omega-3 fatty acids that they possess.

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The probiotic foods or supplements, probiotics can be found in foods are easy to integrate into your daily diet. Buy fortified probiotic yogurt (like Activia and Actimel Danone), tempeh (Asian food made from fermented soybeans), the fortified cheeses, kefir drinks (beverage after fermentation of milk or fruit juice sweetened).

Do not just read the word “probiotics” or “acidophilus” labels on foods. Be sure to choose foods or probiotic supplements containing probiotic strains of bacteria that have already proven themselves as the strain Lactobacillus rhamnosus (GR-1 or GG), the strain L. Defensis casei, and Bifidobacterium animalis strain (DN 114 001).

Get enough sleep to strengthen the immune system
Find enough time in your schedule to devote to sleep that your body needs. Most sleep experts recommend between 7 and 9 hours per night. A U.S. study found that women who sleep well have more destructive active cells (white blood cells that attack bacteria) than those who feel tired due to lack of sleep.

Try to fall asleep quickly, to keep cool in your room, get a quiet and dark. Try to avoid caffeine, alcohol and vigorous exercise for at least 3 hours before bedtime.

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This reflects both the large number of individuals at risk as adverse effects have only modest elevations in plasma TC, especially if they are associated with other risk factors. In the same country it is estimated that up to 16% of the population has mild elevation of CT (200-240 mg / dL) and two or more risk factors, and that 10% of the population has HDL <35 mg / dL and 5% <30 mg / dL.

In this case, with CHD mortality rates similar to those of other Mediterranean countries and lower than those of northern and central Europe and the United States, the prevalence of HC in the adult population, taking values of CT > 250 mg / dL, according to various studies lies above 20%. According to the study by the Ministry of Health (1994), the average CT men 35 to 44 years is 208 mg / dL, which places Spain, compared with other European countries and the United States in an intermediate position regarding the concentration of CT.

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