Did you know? Nearly 65% of the people around the world suffer from too much cholesterol … In this context, food trends today are far from innocent. But above all, what is cholesterol? Cholesterol is a fat made by the body or made in the diet, the excess can be dangerous. In fact, when cholesterol is too high in the blood, it promotes significantly the risk of cardiovascular diseases such as myocardial infarction. If you have too much cholesterol, you can still be opting for a more suitable diet, and more generally by changing your lifestyle. By taking a few simple rules, the results are satisfactory rapidly.
Cholesterol is an important substance in the body as needed to remove undesired operation. It has two origins: it is not only present in the diet, but our body also produces independently.
Cholesterol is indeed present in all cells, which is an essential element. More specifically, there is good and bad cholesterol. When bad cholesterol is in excess, then it can be deposited in the arteries and the butcher is known as atherosclerosis, the key ground of cardiovascular sickness. But the situation is far from hopeless, since there are many ways to lower your cholesterol. This is first and foremost new rules on food.
How to identify?
How do you know if you have high cholesterol? You are a patient at risk if you are over 55, if you smoke, and if you have a family history. Similarly, if you have high blood pressure or if you are diabetic. To find out your cholesterol, you should visit your doctor who will perform a blood test: a test every 5 years is sufficient. Therefore, your doctor may tell you whether or not you are in excess.
Rigorous treatment against cholesterol can reduce by 25% the onset of cardiovascular disease. This treatment essentially boils down to a plan established by your doctor. Lower fat is often a prerequisite: must be about 10 grams per day. Similarly, you should adopt a low-calorie diet if you are overweight. Generally it is to avoid fatty meats, fried foods, meats, butter and whole milk: give preference to grill, light oils.
Principal preventing tips
Avoid saturated fats or animal fats in favor of vegetable fats
Increase consumption of polyunsaturated fatty acids omega-3 by eating more fish.
Eating fruits and vegetables as much as possible
Offal, brain, liver are foods that contain more cholesterol, and should therefore try to avoid.
Beyond eating habits, your lifestyle that should change somewhat. The ideal would be to stop smoking, blood pressure monitor and have a life less sedentary emphasizing physical activity. All sports are recommended, running, dancing , swimming, etc…. Eat better and move more, these are the basic rules to follow if you want to effectively fight against cholesterol.
Numerous scientific studies have shown the benefits of consuming plant sterols in patients with high cholesterol. However, it should consume at least two grams of sterols per day in order to see any efficiency. This corresponds to at least 3 fortified yogurt or half a bottle of milk, plus 15 grams of margarine enriched so that the system works. This requires some discipline on your part and a budgetary effort. The price of these products are not the lowest in the market, far from it. Small caution though, these foods rich in sterols are reserved only for people who have, under medical advice, to lower their cholesterol. Another solution is to use dietary supplements, with two capsules per day. You can inquire from your pharmacist or your doctor.
However, there are many ways to fight against cholesterol, and we must realize that the food supposed to lower cholesterol are only the visible part of the iceberg. The important thing above all to adopt a balanced diet. There is therefore no miracle food but a lifestyle to improve.