All The Tricks To Lower Cholesterol
It is like a double-edged sword: it is essential in hormone production, but, in excess, it becomes a health risk. Certainly you have already been warned about the dangers of not controlling your cholesterol rates, this one is often misunderstood.
Heart Magnus Cardiologist and neurologist Daniel Magnoni explains that when levels are above that indicated, fat fractions become more available in the circulation. Among these fractions is LDL, which is considered to be bad cholesterol. It deposits on the inner wall of the arteries and begins the process of accumulation of fats, leading to clogging of the veins.
Excesses can be generated for two reasons: genetic factors or wrong eating habits. What happens is that about 70% of the cholesterol produced comes from the liver.
Both cases can be reversed with some hits in the daily menu. The expert explains that when the calories in the diet are exceeded, the body starts to store them for a possible period of lack. This storage is done in the form of cholesterol. If you have detected that your cholesterol levels are above recommended, or if you want to avoid the dangerous increase in heart health, some tricks need to be put into action.
Change whole versions for skimmed: The recommendation is related to foods of animal origin, due to the large amount of saturated fat they present. In the list of champions in this type of fat are yellow cheeses, whole milk, fatty meats and skin poultry like chicken. According to the person in charge of the nutritional team of MinhaVida, Roberta Stella, the best option to control fat levels is to exchange the yellow cheeses for the whites, the milk and its derivatives for the skimmed versions, and the lean meats for the lean ones. Nowadays, it is already possible to find on the shelves yogurts with 0% fat, remember. What does this have to do with cholesterol rates? Such foods are related to increased rates of bad cholesterol, LDL. And just like saturated fat, cholesterol is also present in foods of animal origin. It would be like killing two rabbits on one stone. In addition to the foods listed above, it is important to avoid consumption of butter, egg yolk and lard, Roberta points out. Also pay attention to preparations that rely on such ingredients, such as cakes and pies.
Maneire in the meats: The alert is redoubled for red meat steaks because they are the ones that have a higher amount of cholesterol, especially cuts that lead to more fat. However, this does not mean that they should be totally deleted from the menu. By controlling the intake of other food sources of cholesterol, it is possible to ingest red meat up to three times a week, reassures the specialist. The fact that red meat offers more cholesterol, however, does not make the other types of meat can be consumed at will. According to Roberta, white and lean meats also have cholesterol and, therefore, should be dosed. Foods that contain cholesterol should be monitored in a general way. Take into account that the total fat obtained in one day should be less than 300 mg, complete. Removing visible fat from the meats is another advice from the MyVida nutritionist to keep an eye on the cholesterol placed on the plate. This causes the amount of cholesterol to decrease. One hundred grams of grilled kebabs with fat contain 144 mg of cholesterol. Without fat, the amount decreases to 102 mg, exemplifies. When opting for white meats like chicken, remove the skin. One hundred grams of chicken breast with skin contain 80 mg of cholesterol. Without the skin, the value becomes 59 mg, compares the nutrient.
Control your intake of stuffed biscuits: You should keep an eye on not only sweet biscuits, but on all products that carry trans fat in their composition. The food industry uses hydrogenated fat in the preparation of some products. The hydrogenated fat, in turn, presents trans fat, Says the nutritionist. The danger of the ingredient is the same as that of saturated fat. That is, it influences the increase in LDL rates. When shopping, check the percentage of daily value (% DV) on the food label. Values of% DV above 20 are considered high. Opt for those who have lower numbers of saturated fats, trans and cholesterol, gives the expert hint.
Throw vegetable oils: In the fight to lower cholesterol levels, instead of just restricting the consumption of villains, you can turn to the help of a few good guys. Canola oil and olive oil are good examples of foods that you should include in your diet. According to Roberta, the monounsaturated fats present in both types of vegetable oils help reduce rates of LDL, malefic cholesterol. However, vegetable oils rich in polyunsaturated fats, such as soy, sunflower and corn, increase HDL levels, considered as good cholesterol. The tip of the expert, therefore, is, in addition to keeping an eye on the amount of saturated and trans fats, give preference to foods with higher amounts of mono and polyunsaturated fats. Other fat-rich food choices that add up to good points in the fight against cholesterol rates are fish.
Cut the Fries from Your Food Routine: Roberta explains that, in all likelihood, fried foods do not directly influence cholesterol growth unless they have been produced with animal fat such as lard. However, when overheated, the oils undergo changes in the structures of the molecules. Like this, The effect they have of increasing HDL is neutralized, explains My Life expert. Even when prepared in vegetable oils, frying is not advisable for anyone who wants to control blood cholesterol levels. Besides this factor pointed out by Roberta, she recalls that the overheating and reuse of the oils form substances that modify the smell and the texture of them. Acrolein, for example, is a substance that irritates the intestinal mucosa, she says. Always prefer roasts and stews, but do not forget to also pay attention to the type of food ingested, complete.
Exercise: Exercise also comes into play in the fight against high cholesterol. The HCor expert clarifies that by sweating the shirt, you use your energy reserves.
source : tudodicas.net