Lowering your cholesterol, especially bad cholesterol, is possible! Discover the right reflexes to adopt now to help you fight against cholesterol.
1. I choose the right fats
Fats are part of a balanced diet: there is no question of eliminating them completely from the diet. They should account for 30-35% of total daily energy intake. But you have to choose the right fats. The bad cholesterol hiding in products of animal origin (except fish), it is easy to target the foods to be eliminated and which ones to privilege.
Daily,
1 / Forget the butter, cream and lard, stuffed with bad cholesterol.
2 / Prefer the following vegetable oils: olive oil, rapeseed oil and sunflower oil, as well as 100% vegetable margarines. Think of alternating oils to enjoy the benefits of each. They provide unsaturated fatty acids, which lower total cholesterol, especially bad cholesterol while preserving the "good" cholesterol.
3 / Prefer light milk products (milk, cheese) to whole dairy products.
4 / Avoid cold meats (except fat white ham) and pastries, also stuffed with bad cholesterol.
5 / Prefer lean meats (white meats, poultry without skin) to meat fat (lamb, beef ...), and eat fish at least twice a week. For eggs, limit yourself to two or three a week, Because the yellow is high in cholesterol.
2. I bet on anti-cholesterol foods
By adopting a specific diet, rich in anti-cholesterol foods, it is possible to lower its cholesterol. Today, there are many supermarkets selling cholesterol: margarines, butter, oils, yogurts, milk drinks, food supplements ...
The secret of these anti-cholesterol foods? Plant phytosterols or sterols, which aim to compete against the bad cholesterol brought via the diet and thus prevent its absorption.
Scientific studies have proved their effectiveness, provided they are consumed daily and sufficiently. Seek advice from your doctor before you start. Be careful, at the same time, to have a balanced diet, rich in fruits and vegetables (and obviously poor in bad cholesterol!).
3. I eat apples and oat bran
Eaten daily, some foods have anti-cholesterol properties. Put them on the menu every day to help you lower your cholesterol levels.
1 / The apples. Regular consumption helps to lower your cholesterol levels, especially bad cholesterol. The advantage? This fruit is available year-round in the markets, and the possibilities of recipes are countless: raw, cooked, in salad, in tart, in compote, in sweet or salty dishes ...
2 / Among other effective anti-cholesterol foods: oat bran. In the United States, it is the first natural food to have received the label of the American Heart Association. The right dose: 3 tablespoons a day of oat bran in dairy products, morning cereals, homemade cakes and biscuits ... You can also cook salty recipes with oat bran: vegetable patties, salted cakes , Breads, gratins ... Sprinkle all your little dishes with her oat will quickly become a true health reflex to fight against cholesterol! Attention: oat bran is not recommended for people with sensitive intestines because of its high fiber content.
4. I play sports
To fight cholesterol, to adopt a balanced diet and poor in bad cholesterol, is good. But moving and playing sports is even better!
Many studies have shown the benefits of physical activity on cholesterol: it lowers total cholesterol while preserving good cholesterol.
Certainly, the goal is not to train you for a marathon, but to move a little every day. The right rhythm: take at least 30 minutes of walking per day or better, do 10,000 steps per day! If possible, practice a sport at least once or twice a week. It's up to you to choose: bike, jogging, hiking, dancing, swimming pool ... Do yourself a favor!
It also allows you to lose those extra pounds that, as you know, can have an impact on your cardiovascular health.
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