Cholesterol diet plans
High cholesterol levels contribute to increased stroke incidence in the number of heart attacks and heart. In other words, the heart pumps blood through blood vessels called arteries. This blood carries oxygen and nutrients to vital tissues and organs of the entire body.
When cholesterol levels rise above normal for long periods, it is submitted as a wax on the inner walls of arteries and reduces or block blood flow. Organs that receive blood from these arteries are damaged because they not receive enough oxygen and nutrients, as would be needed.
Cholesterol comes from two sources: mostly in the liver by conversion of various nutrients, especially saturated fat. Since all animals produce their own cholesterol, there is another part of human cholesterol that comes directly from the consumption of animal products. It is known that a diet rich in saturated fat leads to increased production of cholesterol in the body. So, by following a lowering cholesterol diet you can maintain total blood cholesterol levels within normal limits.
Saturated fats are found mainly in meat and dairy products made from milk streaky.
Unsaturated fats (mono-unsaturated and poly-unsaturated fats) are found mainly in plants and to a lesser extent lead to high cholesterol diet. There are a number of vegetable fats that act like saturated ones: oil, coconut and cocoa butter (a component of chocolate) and are to be avoided in low fat and low cholesterol diet. On food labels is often encounters the term hydrogenated vegetable fats. These hydrogenated fats are used for making snacks and margarines. Therefore, fat in general, is to be be reduced in cholesterol diet plans but saturated ones should be excluded from the daily diet.
Basically, it is necessary to follow a low cholesterol diet plan and have the following objectives:
– Decreasing the amount of saturated fat in the diet;
– Follow a low fat and cholesterol diet
– Limiting or completely avoid high cholesterol products;
– Increasing the amount of fiber and complex carbohydrates;
– Decrease daily caloric intake, if necessary to reach a healthy body weight.
From a practical perspective, low cholesterol diet requires a series of lifestyle changes and especially the food.
Smoking should be abandoned, and exercise (20-30 minutes, three times a week) helps reduce cholesterol and prevent cholesterol deposits building.
– It is recommended to consume fish at least three times a week. Some marine and ocean fish such as mackerel, salmon, herring, tuna, contain oil called Omega 3 fatty acid. This helps maintain a low level of blood cholesterol.
– Avoid foods high in sodium. Some patients have high cholesterol level and blood pressure. Table salt is 50% sodium. Sodium is also an ingredient in many processed foods. Herbs and spices can be used instead of salt to flavor foods.
– Consume 20-30 grams of fiber each day. Foods like vegetables, whole grains, brown rice, apples, strawberries and carrots, are highly recommended because they contain soluble fiber. This helps lower blood cholesterol.