A diet to control cholesterol

The CVD are the leading cause of death in developed countries. Although risk factors are diverse, they all have to do with bad habits. Snuff, abuse alcohol and fat intake and physical inactivity contribute to increased blood cholesterol level, determinants for developing coronary problems. Eliminate this hazard is as easy as putting into practice healthier habits and a balanced diet. It is thanks to good nutrition, you can keep in check cholesterol and improve your quality of life.


Cholesterol in itself is not bad. Quite the contrary: it is a fat in the blood flow needed for vital body functions: cellular, hormonal, neural, digestive ... Although the body can synthesize it on its own (which is why some people are genetically more likely to have high cholesterol), we can acquire through diet. When too much, it sticks to the walls of blood vessels clogging circulation (arteriosclerosis).



"The problem of excess cholesterol is that blood pressure rises. When excess cholesterol, the body tends to keep it and get stuck. The less space with the veins and arteries, the blood will have more difficulty reaching vital organs like brain, heart or lungs.

This is a risk, but silent. The health complications usually occur in middle age, So it is very important to prevent from childhood, providing a varied diet of small, healthy and encouraging them to moderate physical exercise. The same goes for the elderly: still not too late to take care. Take note of some guidelines that can help control high cholesterol.

Saturated and unsaturated fats

To begin to become aware of the problem, you need to know what types of fat we get from food:

Saturated Fat"Are the bad fats, Found in the cream (heavy cream), butter, pastries industrial, coconut and palm oil , pate, sausages, meats, fatty meats and half-fat (white part we see) and dairy cheese type. A person with high cholesterol have to reduce or eliminate their consumption.

There are two types of colesterol, HDL or good (High Density Lipoproteine) and LDL or bad (Low Density Lipoproteine). LDL is the one with cardiovascular risk because it is the blood accumulates in producing arteriosclerosis, while the good or HDL, cleans the arteries of bad or LDL. Saturated fats are high in LDL, hence the need to consume in small quantities or delete them if you suffer from hypercholesterolemia.

  Polyunsaturated fats"Are called omega 3 and omega 6, from oily fish, nuts and seed oils such as corn and sunflower. They take a protective effect because they decrease the viscosity of blood, but it should be clarified that cholesterol does not destroy. They make the blood more fluid and that the voltage does not rise. "

  Monounsaturated fats: "Are found in olive oil, avocado and walnut." They only slow the rate of cholesterol because, being rich in HDL, unclog the blood vessels and prevent LDL from sticking to the arteries.

What are trans fats?

"The trans-hydrogenated fat or no fat is more than the Man has invented. The food industry added to margarines, pastries, fried, cooked ... to make the product more rich, juicy, palatable, desirable and that keep better. This artificial fat behaves in the body as a saturated fat.
The expert offers a graphic illustration. "Why bread is so soft, so tasty and not dry in two days, as you would normal bread? In theory pan must not have more than water, flour and salt, however, processed breads, such as mold, contains trans fats in their composition to be retained better and more attractive to the eye and the palate. "Hence the importance monitor the composition of processed foods are what type of fats they contain. Obviously, trans fats must disappear from the diet of a person with high cholesterol.

The principal friends of cholesterol are fried snacks and bakery products. "In the first case, the product hydrogenated fats bind to excess salt, which raises the blood pressure in the second, the trans complemented with simple carbohydrates or sugars," says the dietitian-nutritionist. "I always recommend that you do not have these products at home. Have to eat them when life is imposed, as in social situations or commitment, but have daily access to them is very harmful. They are occasionally consumed foods".

One more recommendation: vegetable oils (seeds and oil) are cholesterol raw, but alter their composition as they cook. So generally prohibits fried diets to control cholesterol. However, when frying it is better to use olive oil because their monounsaturated fats are more resistant to the chemical alteration that occurs because the food cooking and so absorb less. The corn or sunflower oils are easily oxidized by heat, and although this phenomenon can be counteracted by antioxidants, the ideal is moderate to maximum use.

Tips for lowering cholesterol

To prevent heart disease, the first step is to keep balanced diet: The food pyramid can be a good example for organizing the amounts and types of foods to consume. It is advisable to eat a 50% carbohydrate (Cereals, bread, potatoes, vegetables, fruits, vegetables), 20% protein (Meat, fish, eggs) and a 30% fat. For even to get hypercholesterolemia, we offer the recommendations of the dietitian-nutritionist:

  Decrease the maximum Saturated fat consumed, but also salt, Which raises the voltage. Foods high in salt are, for example, snacks, olives (which themselves are very healthy, but sold very salty) and cheeses.

  Reduce consumption of carbohydrates or simple sugars. Normally associated with the pastries come, doubling their risk for the high fat content.

  Increase consumption of fiber, which captures cholesterol. It is as though acting as litter into the intestine, cholesterol and preventing dragging the bloodstream to absorb it. You have to eat many legumes, vegetables, unpeeled fruit and bread, but the lifetime of the bakery.

  Antioxidants: It is essential to eat foods rich in antioxidants, because when oxidized LDL, take the perfect way to anchor to the blood vessels.

The power of antioxidants

Vitamins A, C and E and minerals zinc and selenium are the select group of antioxidants. "These substances reduce or prevent Oxidation of fat particles and its accumulation in vessels. Consumption of these products will provide an extra dose of antioxidants:

  Vitamin C: Citrus fruits, spinach and peppers.

  Vitamin E: avocado, green leafy vegetables and nuts.

  Vitamin A: Carrot, pumpkin, red pepper and tomato. All fruits and vegetables that have red or orange.

  Zinc: Nuts, pumpkin seeds, grains, fish, seafood and vegetables.

  Selenium: Whole grains, fish and shellfish.

 

Finally, the wine is a potent antioxidant with which we have, moderately, to control cholesterol. "The wine has antioxidants that allow relaxation and lower blood pressure. But is alcohol: has a lime and sand. It is best not to go from a cup at meals. "Again, the diet Mediterranean give us the keys to a healthy and happy life.