Reduce their Cholesterol without Medication... its Possible

Foods high in cholesterol, saturated, unsaturated, omega-3 fatty acids, etc.. The anti-cholesterol diet may seem complicated. Focus on foods that should be limited and those that we must focus to lower your cholesterol or prevent excess. 

The anti-cholesterol diet

A healthy diet alone can bring down a too high cholesterol. If you follow the main rules of the anti-cholesterol diet, it is possible to reduce cardiovascular risk, drug-free ...

1) Reduce the "bad fats"

Saturated fatty acids are beneficial to health. Should be reduced from these fats. They come from animal fats: butter, cream, meat, fatty meats, whole milk, cheese ... It should also be wary of trans fatty acids, used in industrial products: pastries, cookies, cakes, ready meals, sauces, pie ...

2) Emphasize the "good fats"

Replace saturated by unsaturated fatty acids, especially omega-3 fatty acids. Prefer oils, margarines and fish (fish at least twice a week). It is recommended to vary the vegetable oils: canola, olive, walnut ...
Namely: the omega-3s are beneficial to cardiovascular function (this is why we must focus on, without increasing the total amount of fatty acids).

3) Increase dietary fiber

Eat plenty of fruits and vegetables (5 servings per day) and grains (bread, cereal, rice ...). Feel free to focus on whole grains at the expense of refined products.

4) Limit dietary cholesterol

Cholesterol is naturally present in some products. It is interesting to seek to limit the richest cholesterol foods such as butter, egg yolks, organ meats. But careful not to exclude completely from your diet. A good diet is based on the diversity and these products have their place in the simple condition to consume in moderation.

5) Practice regular physical activity

It is essential to perform regular physical activity. According to his habits, his tastes, his abilities, his age, he may be playing sports or moving. Walk every day at a good pace just contributes to physical activity. This work may be supplemented by other activities such as DIY, housework, gardening ...

These five goals are concrete and accessible to all. Remember, however, that power must remain a friendly fun. Observe three meals a day and avoid snacking.

Posted in: Cholesterol, Cholesterol Plan, Diet