Tips to have cholesterol at bay


High cholesterol? The nutritionist and expert at the Abu Dhabi nursery of Nutrition and Dietetics explains the main tips to keep your cholesterol level maintained.
Normally you can lower the circulation of blood cholesterol by relying on diet and a healthy lifestyle. Diet plays a vital role and diet advice specifically replacing foods contain high fat.



A meal plan to reduce "bad" cholesterol includes: 

Limit the intake of meats, it shoud be 2 times per week, always remove lean cuts and visible fat before cooking. 

Plan daily meals with fruits and vegetables (couple of vegetables and 3 medium pieces of fruit a day). The plants contain substances known as phytosterols that block the absorption of cholesterol at the intestinal level, helping to control cholesterol levels in the body and prevent cardiovascular disease.

Plan 2 to 3 weekly menus. It will be effective to include from the most classic preparations such as stews, to the most current and simple dishes such as warm salads or vegan tacos. You can also try the legumes as garnish- baked balafel, chickpea pate, lentils with millet or brown rice, etc. Lentils, chickpeas, beans, peas, beans, soybeans and derivatives, provide a valuable amount of fiber with little fat. The consumption should be 3 times per week.
The next food consumption you should look around is milk and yogurt. Try to use low-fat versions or reduce the usual amount consumed. 

Also limit the consumption of foods with saturated fat such as sausages, biscuits, industrial pastries, cakes, pies and other baked goods. It is also advisable not to use fried snacks such as cookies, cereal and corn sticks or microwave popcorn, coffee and creams, refrigerated dough products (type dumplings and cakes) and glazes from everyday foods.


Prior to buy any food product, you should read the list of ingredients to verify that it must not contains anything related to fat.

If you have plan to hangout with your friends & family then go for simple meal (steam, iron, stir-fry) avoiding recipes that can increase your cholestrol level.
Increase fish consumption, it should be consider 3 times per week. It’s also preferable to cooking and prepare your meal using vegetable oils such as olive oil, canola, sunflower, safflower, corn, peanut. Totally avoid the consumption of butter, palm oil and coconut.
It is recommended to use of avocado, flaxseed, walnuts, pumpkin seeds, sesame in salads and breakfasts.
The balance in the intake of calories and physical activity is essential to achieve a healthy body weight. Usage of some types of margarines and dairy products have the additional advantage of containing plant sterols that reduce the "bad" cholesterol (2 tablespoons margarine of 10 gc / u). 
Following the suggested balanced diet can be an aid to lower cholesterol, but be careful with these alternatives because they also provide calories and fat that must be compensated with the rest of the diet.
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Tips to have cholesterol at bay Tips to have cholesterol at bay Reviewed by Glam Treat on 22:19:00 Rating: 5

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