TOO MUCH CHOLESTEROL: WHAT SHOULD WE EAT?

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There is no mystery, the first treatment when too much cholesterol is the cholesterol-lowering diet. The objective is to avoid foods that increase cholesterol and favor those that diminish it.

Easy to say ? Quick reminder on the basics of anti-cholesterol diet.

When one of cholesterol, it is recommended to increase fatty fish at the expense of red meat.

Omega-3 found in fish have a protective effect on the cardiovascular system.This is the time to enjoy it. However, limit red meat, rich in saturated fattyacids.

We can afford to 6 eggs per week without the risk of increasing cholesterol.

The recommendations have eased, recent studies showing that we could eat up to 6 eggs per week without the risk of increasing cholesterol levels.

To cook anti-cholesterol, avoid butter and olive oil preferred.

Butter is rich in cholesterol. We must therefore avoid it like the other products rich in saturated fats of animal origin: fatty meats, cold cuts, dairy products …

Against cholesterol, may increase consumption of oats.

The fiber in oats partly prevent the reabsorption of bile salts in the intestine, thereby reducing the production of cholesterol in the liver.

Margarines with added phytosterols are advised against cholesterol.

Phytosterols or sterols have a cholesterol-lowering effect by decreasing the level of intestinal cholesterol absorption, which is then excreted in the faeces.This is why manufacturers offer margarines enriched with phytosterols …

The most cholesterol-rich foods are egg yolks, organ meats, shellfish.

Cholesterol is concentrated in the egg yolk (there is no cholesterol in egg white). Offal and shellfish are other cholesterol-rich foods. In contrast, soft margarine (vegetable therefore, as opposed to hard margarines which are animal and therefore rich in saturated fatty acids) and fish provide beneficial fatty acids. The fish is particularly rich in omega-3. Beware, however, if they bring good fatty acids, it does not take as long to abuse!

Consume dairy products low fat, it’s a good idea against cholesterol?

Rich in protein and calcium, they must be part of the diet. Choose wisely lightened versions helps to decrease its intake of saturated fatty acids.

Against cholesterol, preferred cereals are whole grains.

If it is essential to limit its intake of saturated fatty acids should be parallel to increase the proportion of dietary fiber through fruits, vegetables and grains.But whole grains are rich in fiber.

When one wants to lower his cholesterol, should be favored rapeseed oil at the expense of sunflower oil.

Rapeseed oil is rich in omega-3, while sunflower oil is rich in omega-6.

Is the psyllium seed b énéfique when excess cholesterol.

Such as oats, psyllium contains soluble fiber, beneficial to people who have excessive cholesterol levels. Thus certain food supplements for people with excess cholesterol contain psyllium. 

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