You’ve read about cholesterol and, possibly, the amino acid homocysteine, raw to the lining of the arteries, the creation of small cracks and crevices that are happy hooks cholesterol luck while floating on the turn, grab other particles floating through your blood.
Some experts suggest that saturated fats are a major factor contributing to the levels of cholesterol out of control. A rule that many follow nutritionist rule is 30-10-100. Translated this means each meal should contain less than 30 percent fat, leaning more towards unsaturated fats. Must contain less than 10 percent saturated fat and contain less than 100 mg of cholesterol.
Then add the dish or dishes. Steamed vegetables should be a big part of most of our menus low cholesterol diet. Vegetables contain only traces of fat, and most of it is unsaturated. Greens, especially kale, broccoli, squash, and to a lesser extent and green beans are excellent choices. Brown rice can be substituted or added to add a little variety.
I know it is possible to argue that smoking is not part of any diet .. But this is really a very important factor. Even if you follow up a healthy diet, but the smoke, you have a higher risk of heart attack because smoking causes the oxidation of cholesterol in your body, and oxidized cholesterol are extremely dangerous because they form the plaques blood vessels more easily than regular cholesterol particles.
Nuts and seeds: Nuts such as almonds, peanuts, nuts and seeds such as flaxseed is rich in antioxidants (like vitamin E and selenium) and good fats, acids called omega-3, which protect the heart by increasing the level of HDL. Nuts and seeds are also a rich source of fiber. The best way to include flax seeds on a low cholesterol diet is grinding them and sprinkling on cereals and salads.
Fruits and vegetables: Fresh fruits and vegetables are full of fiber, antioxidants, flavonoids and plant sterols, all of which help lower cholesterol and improve HDL levels. Some 8 to 10 servings of fruits and vegetables should be included in low cholesterol diet daily.
Fish: Vegetarians can not choose to have a cold-water fatty fish like salmon or tuna twice a week for a rich source of omega-3 fatty acids.
Garlic, onion: Some people believe that garlic regulates liver function and dissolve cholesterol deposits in arteries. Others swear that the inclusion of only half a raw onion on low cholesterol diet daily can reduce LDL and increase HDL.
Thus, any health system, attention should focus on moderation. When it comes to cholesterol levels, the best place to be is in the center. Where is that? The total cholesterol should be less than 200 mg / dl and LDL cholesterol should be less than 100 mg / dL. Right in the center would be around 140-150 mg / dl total cholesterol and about 70 mg / dl LDL always, consult your doctor about any questions or concerns you might have on the cholesterol to obtain adequate information about your specific situation.