Cholesterol, which is measured in milligrams per deciliter (mg / dL), although, of course, that men and older women, as well as supported by chemical analysis of blood, which has a finger-prick or elimination of blood from a vein. For a healthy consumption of cholesterol below 300 mg / day, while someone with high cholesterol, which is less than 200 milligrams per day. One thing to remember that although dietary cholesterol can increase blood cholesterol level, the greater because of the high cholesterol levels is saturated fat. Foods derived from animals, are the only source of cholesterol in the diet.
The basis for lowering cholesterol diet, eat mostly vegetable diet rich in cholesterol lowering foods. In essence, this approach proved so effective as the use of STATIN drugs to lower cholesterol levels. This was during a recent study showing that people who ate diets rich in cholesterol reducing products such as soy protein, almonds, plant sterol-enriched margarines and natural fiber from oats, psyllium, gumbo, and eggplant in one year led to 20% reduction in cholesterol levels, which can be compared as the statins.
Since the beginning of a diet to reduce cholesterol levels to begin, usually after two or three weeks. If this kind of food in the first place is to increase the consumption of food grain. This can be achieved by increasing the amounts of fruits, many vegetables, whole grains and products. Other things that should be respected, while saturated fatty acids.
The reason is simple, does not raise cholesterol as much saturated fat. There are four main types of fats. The first two increase in LDL-cholesterol and should be avoided.
1. Saturated fats, found in most animal products, fast Fouda, and some vegetables, should be avoided or at least limited. Saturated fats are hydrogenated vegetable shortening, palm oil, coconut oil and cocoa butter.
2. Hydrogenated or trans fats in margarine and vegetable cuts.
Two fatty acids, which are in moderate quantities can reduce total cholesterol and maintaining good cholesterol (HDL), are:
3. Easy fat in olive oil and rapeseed oil.
4. Unsaturated fatty acids found in safflower, sunflower, soybean, corn and sesame oil.
The best diet for reducing cholesterol in the diet of starch and cellulose, and are a good substitute for food products containing a large amount of saturated fatty acids. You must be careful because, although food of plant origin contain no cholesterol, saturated fats such as avocado. Recently, the American Heart Association recommends that people began to have high LDL-cholesterol food with plant sterols. These products were associated with sterols or stanols to block absorption of cholesterol from the body.
This case recalls when lowering cholesterol diet is that foods that contain large amount of complex carbohydrates, eat when it is obvious that it is low in saturated fat and cholesterol and contains vitamins, minerals and fiber your body needs. Healthy diet is the first step to successfully reduce cholesterol levels and reduce the risk of heart disease, with a high level.