Lower your cholesterol
How to lower your cholesterol level
From a certain age we need to control our blood cholesterol levels. If your cholesterol level is too high, making small changes to your diet and lifestyle – such as eating less fat and increasing your level of physical activity – can lower your cholesterol and, in turn, your risk of developing heart disease or having a stroke. A good diet is the first treatment for excess cholesterol. It can even sometimes avoid drug treatment, and it always reduces the cardiovascular risk. So many good reasons to adopt the right dietary rules!
To overcome cholesterol, it is first of all to watch your diet. Here are some tips that may help you
-- Reduce the overall intake of fats, which should not represent more than 30 to 35% of total calories (instead of 40 to 42% most often today)
--Decrease saturated fatty acids which cause an increase in cholesterol (and in particular "bad" LDL cholesterol). They are provided by butter, foods of animal origin (meat, eggs, cheese, whole milk, offal, shrimp, etc.), but also cold cuts and pastries, as well as certain industrialized products such as biscuits, ready meals, etc;
-- focus on beneficial unsaturated fatty acids (poly and mono unsaturated): they allow a reduction in total cholesterol and LDL cholesterol (this is especially the case with polyunsaturated fatty acids) while preserving the "good" cholesterol-HOL (thanks to monounsaturated fatty acids). These fatty acids are provided by vegetable oils (sunflower, corn and rapeseed oils are rich in polyunsaturates, olive and peanut oils contain mainly monounsaturates), margarines obtained from these oils, oleaginous dried fruits, oily fish from cold seas (which provide highly polyunsaturated fatty acids);
--Limit dietary cholesterol, because in some cases of hypercholesterolemia, it can play an important role in raising blood cholesterol. It is present in animal fats (butter, lipids in meats and cheeses), and particularly abundant in offal and egg yolk;
--Increase protective antioxidants such as vitamins C, E and beta-carotene, carotenoids, polyphenols: these elements are mainly provided by fresh fruit and vegetables;
--To lose weight in case of overweight, if only by a few kilos only: it is always beneficial for blood constants, and it is sometimes enough to correct excess cholesterol.
Daily:
-- Replace the butter with a vegetable margarine rich in polyunsaturated fatty acids (and possibly enriched with phytosterols (antioxidants of vegetable origin): studies show that a consumption of 20 g per day of this type of margarine is an intake of 39 phytosterols - can lower blood cholesterol levels by an average of 10%);
-- Use either a compound vegetable oil (type Isio 4) (oils: olive (or peanut) oil + sunflower (or corn, or walnut) oil, to obtain an optimal balance of fatty acids.
-- Consume low-fat dairy products (skimmed or semi-skimmed milk, low-fat cheeses) in order to reduce the intake of saturated fatty acids, while continuing to benefit from their nutrient richness, in calcium and protein in particular;
-- Avoid pastries and cold meats, with the exception of cooked or raw ham, taking care to remove visible fat) Eat fish if possible 2 to 3 times a week, choose lean meats (always remove visible fatty parts , avoid "marbled" meats); Do not exceed 2 eggs per week (but the white can be consumed without limitation); Prefer fresh fruits and vegetables (seasonal, or canned, or frozen if necessary).
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