Learning the proper diet to Reduce LDL cholesterol

The cardiovascular diseases are a major cause of death and affect hundreds of millions of people around the world. Hence the word cholesterol is dreaded by all, since this represents a major risk for cardiovascular disease. But what really is cholesterol and what are its effects on our body? Find out for yourself below.

Surely more than one occasion heard him speak in cholesterol and is known to really care for this factor to be healthy. But what is cholesterol and why should we worry?

Cholesterol is a biochemical substance that, to the surprise of many, it is necessary and essential to the functioning of the organism. Thanks to him are formed, for example, cell membranes, vitamin D, hormones and bile acids, which digest fats.

Undoubtedly, the excess cholesterol is high risk for heart disease. Nevertheless, one should not see the total cholesterol as an enemy, since there are several types of this substance, inside which is a bad and another good.

There are basically two types of cholesterol: the low-density lipoprotein (LDL) and high density lipoprotein (HDL). The first refers to the type of bad cholesterol which is known to block the person's blood vessels, thus increasing the risk of a heart attack or heart disease.

Studies show that a diet that is high in saturated fat is the main cause of food of a higher level of LDL cholesterol. The latter, moreover, is the good kind of cholesterol that helps clear LDL cholesterol from the blood stream, reducing the risk of heart disease .

Research has shown that a diet rich in fruits and vegetables with average levels of omega-3 from fish oil helps to significantly increase levels of HDL cholesterol.

While diet is the main reason for having high cholesterol levels, experts agree that lack such factors as genetics, exercise or regular physical activity, obesity, unhealthy lifestyle such as excessive drinking and smoking, hormones and various levels low and high cholesterol can cause the sudden increase in cholesterol in the body.

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In fact, cholesterol is a growing problem in the health of many people worldwide. Experts say that people over 20 years of age should be more concerned about their cholesterol levels, so they should start doing everything we can to reduce LDL cholesterol.

Although it is very difficult to stick the necessary requirements and regiments to combat the growing problem, experts say it can be controlled with proper diet to lower cholesterol.

Studies show that a diet lower good cholesterol can reduce a person's risk for heart diseases while getting rid of the bad fats because this diet emphasizes eating healthy foods for the heart.

But, apart from using the good cholesterol diets low available and proven today, the most important thing is that knowing and having the right foods and effective cholesterol formulas to help reduce cholesterol levels.

Experts say a diet to lower cholesterol including foods and grain products, especially whole grains and cereals, omega3 rich fish such as salmon and tune, a variety of fruits and vegetables, nuts, juices and the like. Here are other effective means of reducing the cholesterol level through diet:

Give preference to thin cheese (fresh, ricotta, cottage) and margarines or halvarinas (kind of light margarine, which has between 30% and 41% fat)

Prepare foods using vegetable oils: soybean, corn, canola, sunflower and olive oil

Beware of fried food, especially those made with lard and butter

Vary the meat, alternating meat with poultry and fish

Eliminate visible fat from meat and skin from poultry before cooking if possible

Avoid preparations containing: cream, whipped cream, mayonnaise, chocolate, hydrogenated fat, sweetened condensed milk

Eat egg yolks and preparations with a moderate

For the seasoning of salads use olive oil, vinegar and lemon

The masses must be accompanied by red sauces or with vegetables

Use the oven or microwave to prepare and breaded Milanese

Give preference to salty baked than fried to

And cold meats (sausage and sausage) of birds can be consumed

When composing the meal, merge foods with natural foods

Use salt sparingly. Beware of the overuse of table salt shaker

Maintain a healthy weight

Become more active in their day to day. Avoid going long periods sitting

Avoid smoking

If user of alcoholic beverages, do so in moderation

Use skimmed milk and yoghurt or 'light'

Canned fruit, fruit popsicles, gelatin, jams, are free of cholesterol or fat, but watch out for calories, for fattening and sugar can increase the level of blood triglycerides