Cholesterol is a problem that concerns us most in recent times. Foods rich in fats and sugars elements leads to overweight and cardiovascular problems in most cases. Therefore, we should change our habits and get back in some way to the Mediterranean diet , which provides the nutrients necessary for proper development of our activities, but at the same time avoiding to overload the body with heat extra ies.
The guidelines of a healthy diet should not only follow once we have verified that our cholesterol levels are high and we should beware, but it is something we all need to do long term to prevent further problems. The guidelines to follow are, for example, fat intake exceeded 30% of our diet daily, especially saturated fats , which are left by cholesterol deposits in our arteries and increase the risk of suffering coronary heart disease.
Therefore, we should limit consumption of foods containing these fats, such as the red meat , butter, sausages, milk. We must also increase the intake of vegetable protein found in foods like soybeans , which also has a high biological value. The fibers are also a great help in reducing cholesterol, and cause the bowel to work at full capacity and reduces fat absorption by the body, to help in this task, it is highly recommended intake of fruits , vegetables , legumes , bran and cereals such as oats.
Finally it is noteworthy that in the diet also should address foods rich in antioxidants , since the oxidation of lipoproteins prevents deposits of fat (cholesterol) accumulate in the blood vessels, thus avoiding the deterioration of arteries and thrombus formation.
For this purpose, are of great help in vitamins C and E, selenium and beta-carotene present in vegetables of color intense (peppers, spinach , carrots, squash …) and fruit (citrus, strawberries, kiwis. In short, a balanced diet , where no abuse of red meat , sugars and flours, and where prevails fruit and vegetables as the main source of vitamins and steamed, boiled or roasted, so that the hazard will of having any coronary risk is reduced by a high percentage.
