cholesterolGood nutrition is the first treatment of high cholesterol. It may even avoid medication and she can always reduce cardiovascular risk. So many good reasons to adopt good dietary laws!

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).