This element necessary for our body can be harmful if they increase their levels. Here are six keys to control and reduce cholesterol in the blood.
- It is important to limit consumption of animal fats like butter, bacon, butter, etc. and replaced by vegetable fats such as olive oil or sunflower seeds as.
- It is also important to reduce the consumption of meat and sausages. Avoid bacon and sausages. The pieces of pork and beef to be lean, ie, free of visible fat. The lean ham is also low in fat. Chicken, turkey, rabbit, hare, partridge, quail, goat … are lean meats if we are careful to remove the skin.
- Reduce consumption of foods high in cholesterol as organ meats (brain, liver, kidneys, sweetbreads, tripe) and seafood. The eggs should be reduced to three or four a week without actually remove them from our diet because they are a very complete food. Egg whites or meringue can be made without problem.
- Milk is one of the most complete foods and, therefore, also provides a certain amount of fat. Taking a lot is convenient to choose skimmed or semi. Choose also the semi-or nonfat yogurt.
“A great option is to take milk enriched in omega three, which was removed and saturated fat have been added omega-3. With get this double benefit: first, we eliminate from our diet this source saturated fat and, secondly, we are incorporating Omega-3 fatty acids, which are heart healthy and reduce cholesterol and triglyceride levels.
- Reduce the consumption of cheeses, not taking them more than twice a week. It is preferable to the use of low-fat cheese or cheese.
2. More oily fish
Increase consumption of fish, especially the so-called blue sin (salmon, sardines, mackerel, tuna, anchovy). Oily fish provides in the form of polyunsaturated omega-3 fatty acids, which have been shown to reduce the level of bad cholesterol.
Also, add other beneficial effects, which consist of the reduction in blood triglycerides and cholesterol levels LDL.Se has shown that a dose of 3-4 grams per day is achieved by reducing the concentration of triglycerides up to 45%.
However, achieving these doses of omega-3 fatty acids only with the intake of fish is difficult and most often the use of supplements. An interesting option are foods fortified with omega-3, especially milk, already included in the diet, has beneficial effects, as shown by several scientists.