Beating Cholesterol is primarily monitor his diet. Here are some tips to help you out.

Some priorities dietary

The anti-diet cholesterol priorities are now well defined. These include:
* Reduce intake of total fat, which should not exceed 30 to 35% of total calories (instead of 40 to 42% more often now);
* Reduce saturated fatty acids that cause an increase in cholesterol (especially the “bad” LDL cholesterol). They are made with butter, foods of animal origin (meat, eggs, cheese, whole milk), but the croissants and pastries, as well as some industrial products such as cookies, casseroles, etc.;
* Focus on fatty acids, unsaturated (poly and monounsaturated) beneficial: they allow for a reduction in total cholesterol and LDL (this is especially true of polyunsaturated fatty acids) while preserving the “good” cholesterol (HDL through monounsaturated fatty acids). These fatty acids are supplied by vegetable oils (sunflower oil, corn, rapeseed, are rich in polyunsaturated fats, olive oil and peanut oil contain mainly mono unsaturated), margarines made from these oils, fruits Dried oilseed oily fish from cold seas (which provide highly polyunsaturated fatty acids);
* Limit dietary cholesterol, in some cases as high cholesterol, may play an important role in raising blood cholesterol. It is present in animal fats (butter, fat meats and cheeses), and especially abundant in organ meats and egg yolk;
* Increase anti-oxidants are protective than the vitamins C, E and beta-carotene, carotenoids, polyphenols: these elements are provided mainly by fruit and vegetables;
* Diet if overweight, even if only a few pounds only: it is always beneficial for the blood constant, and sometimes that is enough to correct the excess cholesterol.

Daily
In practice, follow these priorities is to follow some simple rules:
* Replace butter with margarine plant rich in polyunsaturated fatty acids (and possibly enriched in phytosterols (plant origin antioxdants): Studies show that consuming 20 grams per day of this type of margarine – a contribution of 3 g phytosterols – lowers average 10% rate of blood cholesterol);
* Use either a vegetable oil blend (type Isio 4), 2 oils: olive oil (or peanut) + sunflower oil (or corn or nuts), to obtain an optimal balance of fatty acids;
* Eat low fat dairy products (skim or low-fat milk, low fat cheese) to reduce the intake of saturated fatty acids, while continuing to benefit from their rich nutrient, calcium and protein in particular;
* Avoid cold cuts, with the exception of cooked ham or raw (taking care, however, remove visible fat) and pastries;
* Eat fish if possible 2 to 3 times per week, choose lean meats (always remove the fat visible, avoid meat “parsley”);
* Do not exceed 2 eggs per week (but white can be eaten without restriction);
* Emphasize fruits and vegetables (in canned or frozen any).

You have opted for a vegetarian diet or you hesitate to put you in green? Why not, provided you follow some rules.
Vegetarianism to good health?

Vegetarian santel the government says eating fruit and vegetables is good for health! But then being a vegetarian, protects there disease? Numerous studies have addressed the issue. And it seems that this choice is beneficial for the heart! Indeed, proponents of green food have fewer problems with tension, are less heart attacks and suffer less frequently from cardiovascular problems This power could also reduce the risk of some cancers, although this benefit is not completely certain . No rush: fruits and vegetables are perhaps not the main culprits: the whole, vegetarians are more careful about their diets, smoke less, do sports, etc.. In short, they are living healthier! In all cases, being vegetarian is not harmful to the body … if we avoid the shortcomings!

In search of lost protein

One of the major deficiencies which exposes the vegetarian is lack of protein. These substances are essential for our body to produce muscle, but also hormones, enzymes, etc.. But the main source of protein is meat or fish. There are vegetable proteins, say the most savvy on the issue, which may partially offset the losses from the lack of meat. But you must know that they are much less rich in some essential amino acids (the building blocks of protein). Fortunately, the allies may allow the weight to balance its vegetarian contributions: dairy, cereal derivatives (bread, flour, pasta, semolina, rice …), eggs and pulses (white or red beans, peas broken beans, chick peas …). At least two of these elements must therefore be located at each meal, varying associations. The safest way is to make every meal a grain product and a milk product, which we add either an egg or a pulse, all completed course of fruit and vegetables. If in doubt, please consult your nutritionist.

Is not no iron

Another major risk in vegetarians: iron deficiency. Because there still is meat, especially red meat, which is the main source of this mineral. Certainly, many vegetables also contain iron, but it is much less bioavailable, that is to say, harder to be absorbed by our body. If you are a strict vegetarian about meat, but you still eat fish, you can keep the iron intake of good quality. But if you prohibit meat and seafood, you must choose again for dried vegetables, eggs and milk to avoid deficiencies. But this remains a difficult exercise and should not hesitate to consult his doctor in case of loss of form and persistent fatigue.

Finally, remember that, vegetarian or not, maintain its body also requires a little physical activity. At least 30 minutes of brisk walking per day or equivalent are required to stay in shape … and stay green!