CHOLESTEROL: TIPS FOR AN EFFECTIVE

In case of excess cholesterol, the first thing to do is learn to eat better and to respect the "rules of anti-cholesterol". Compliance with this food hygiene is essential as it can, by itself, solve the risk factor for cardiovascular disease. How to do it in practice? How to monitor the effectiveness of his regime?

Cholesterol: treatment through nutrition

Excess cholesterol is a cardiovascular risk factor that can be corrected by first intention in amending its food. To adopt a "food -cholesterol , there are important rules to follow. If they appear to many harsh, remember that this is the 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 fats contained in meat, cheese?
• Unsaturated fats called preferred or vegetable oils, nuts (almonds, walnuts, sesame ...) and fatty fish that are rich in omega-3.
• Increase antioxidants (protective molecules): vitamins, polyphenols widely 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 to make foods: meats, cold cuts, cheeses and other dairy products, eggs (no more than 2 per week), etc..
• Choose lean meats: lean ham, white meat?
• Please note, saturated fats are also present in good amounts in pastries, cakes and biscuits industry. There can therefore be also those foods.
• No more than one dairy product per meal: grated cheese, cheese or yogurt, he must choose.
• Choose dairy products low fat.
• Attention margarines and other products saying "enriched with omega-3" in phytosterols or cholesterol-lowering. This is because they contain a substance called anti-cholesterol they contain no saturated fat! Be smart and read compositions.
• Choose fish, particularly fatty fish (herring, sardines, salmon, trout?): Minimum two to three times a week.
• Ensure adequate intake of fiber: fruits, vegetables, bread and starchy foods.
• In general, choose fruits and vegetables.
  This power -cholesterol should be assisted by encouraging regular physical activity, even moderate (walking) because it's really the consistency that counts. 
  And of course, if overweight, should aim at 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.