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Anti-cholesterol diet

Cholesterol-lowering diet: definition

An anti-cholesterol is:

- That the intake of fat does not exceed 30 to 35% of the total calorie intake
- Adopt and dietary measures to lower the blood cholesterol, and especially work on the good (HDL) cholesterol in the arteries beneficial and bad cholesterol (LDL) which is deposited on the arteries with the risk of the formation of atherosclerotic plaques.

Issues of anti-cholesterol diet regime

The anti-cholesterol diet stems from the fact that:
- Excess animal fats and certain vegetable fats promotes increases bad cholesterol and exposed to the risk of cardiovascular disease
- While fatty acids "unsaturated" with monounsaturated fatty acids (omega 9) and polyunsaturated fats (omega 3 and 6) have a beneficial effect on increasing the good cholesterol and lower bad cholesterol
- And that the fibers and certain plant products (plant sterols or stanols) reduce cholesterol absorption in the intestine.

The anti-cholesterol diet is therefore a balanced diet that emphasizes foods and away from others.

Anti-cholesterol diet Practical information

What are the basics of a system in case of cholesterol?
The basis of an anti-cholesterol include:
- To prefer lean meats (skinless chicken, rabbit, veal ...), ham, low fat, lean fish (hake, whiting, saithe, sole ...)
- Use oils rich in monounsaturated fatty acids (olive, canola) and polyunsaturated oils (canola, walnut, hazelnut, corn, wheat germ, grape seed ...). (Olive oil for cooking and / or seasoning oils other, less resistant to heat, to book for seasoning)
- To consume foods rich in polyunsaturated fatty acids: nuts (walnuts, hazelnuts, almonds, pistachios) and fatty fish from cold seas, rich in omega 3 (tuna, mackerel, sardines, salmon ...)
- Promoting high fiber foods that reduce intestinal cholesterol absorption: five fruits and vegetables a day (especially apples), whole grains, legumes (bulgur, lentils, chickpeas ...), unsweetened cereal (type oats, muesli ...)
- To use low-fat dairy products with 0% fat cheese and low-fat
- Use of margarines enriched dietary phytosterols and omega 3
- To remove the visible fat from meats and implement methods of cooking without fat

What foods are banned?
These are the fatty foods of animal origin (purveyors of saturated fatty acids and dietary cholesterol) such as:
- Fatty meats (beef, lamb, mutton, chicken, goose ...)
- Meat, bacon, lard
- Butter, cream, whole milk products, fatty cheeses
- Eggs (no more than twice a week)
- Pastries with butter or cream, pastries, ice cream ...
and other foods carrying harmful fatty acids (saturated and "trans") such as:
- Hydrogenated vegetable oils, palm oil, coconut oil, margarines
- Fries, chips and fried foods, breaded
- Biscuits industrial sweet and savory ...

What should I be wary?
Be wary of hidden fats (ready meals), fatty acids "trans" (including cookies industrial) and cheese rich in saturated fatty acids and cholesterol.

Under what circumstances should you consult an expert?
Consult a doctor or nutritionist if you find a high cholesterol at a self-measurement, if you are overweight or if there are high levels of cholesterol in your family.

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