How to control Cholesterol and live Healthy Life - By: Leena Kiri

Cholesterol is one of the words that make us tremble, because his reputation is very poor due to damage caused to the body. Certainly we must keep a certain distance, but it is worth remembering what it is and how to control it.

Cholesterol is a fatty compound that while it is produced by complex biochemical process in the body of all animals, can also be administered by feeding. Its main function is to protect the membranes of cells throughout the body, but also involved in the uptake and transport of fats, has the ability to disable some toxic substances and to better use other sound, such as vitamin D (formed in skin by exposure to the sun, sets the calcium in bones and prevents dental caries) or one's own sex hormones.

Transport its natural environment are veins and arteries, where it combines with proteins to form the so-called lipoproteins, which are classified according to their density:
* HDL. High density, or good cholesterol, in charge of preventing the formation of thermo (fat accumulation in the form of lumps or small balls in arteries and veins) and make this compound to the liver to be processed properly.
* LDL. In low density or bad cholesterol, which invades the cells and accumulates in artery walls (a problem known as atherosclerosis), which become stiff and narrow for the free circulation of blood, this is the cause of not arrive in sufficient quantity so important organs such as brain or heart and really earn serious problems such as heart attacks or angina, among others.

Keeping it away
As noted above, an important way to accumulate cholesterol is through food, mainly foodstuffs of animal origin and contain what nutritionists call the saturated fat found in red meat, eggs and most dairy products, the same experts recognize another category to which they belong unsaturated fats, found in vegetable oils, avocado, chicken, fish and nuts, among others, and does not favor the accumulation of cholesterol and participate in their elimination.

It is obvious to think that if anything we appreciate our health, we cherish the excessive consumption of saturated fats to avoid triggering the so-called hypercholesterolemia, i.e., excess cholesterol in the blood, this problem, including children and adolescents.

However, this does not mean stop eating, but make it healthier, for which we offer the following suggestions:
* Reduce consumption of foods rich in sugars and refined flours, as compounds containing saturated fats. Examples are bread, pasta and fried foods.
* Eat foods rich in fiber, as they promote the reduction of bad cholesterol without affecting good. The best known are lentils, almonds, corn, potato peels, carrots (raw), broccoli, cabbage, lettuce, guava, mango, plum, pear and apple with peel, papaya, lemon, orange, grapefruit and grapes, among others.
* Exercising, according to their age and physical condition, since it has been shown to increase levels of good cholesterol.
* Increase intake of whole grains (wheat, rice, oats and rye, etc.), since they contain fiber.
* Avoid salt, because it facilitates the formation of thermo.
* Reduce consumption of whole milk or cream, and cream, chocolate, coconut or palm oil, as they have large amounts of saturated fat.
* Alcohol and snuff reduce levels of good cholesterol, so it should not consume them.
* Try to add garlic to your meals, it prevents the formation of atheromas and promotes good circulation.
* Nuts such as walnuts and almonds, contain unsaturated fats, with the benefits that have been identified.
* Grapefruit contains a soluble fiber called galacturonic acid that helps eliminate bad cholesterol and atheroma dissolve already formed, so it is recommended to eat every day.
* Prefer olive oil as a dressing for salads or for frying certain foods, as has been shown to increase good cholesterol, and nutritious, antioxidant, i.e., fight free radicals (compounds that accelerate the aging of cells) in addition to has very good taste.

How to combine?
The next menu shows one of the myriad ways in which food can be combined we have indicated, remember that you can create many more with just dip into their imagination, for which there are no limits.

Breakfast
* 1 grapefruit peeled.
* 1 cup of skim milk.
* 1 glass of carrot juice.

Eating
* 1 bowl spinach soup.
* 1 cup spaghetti with garlic, which is fried in olive oil.
* 60 grams of roasted red snapper, salmon can be substituted.
* 1 bowl of steamed broccoli.
* 1 large tomato slices.
* Water guava.
* 1 cup nuts of India.

Dinner
* 2 soups.
* 1 cup cactus salad.
* 1 cup of skim milk.
* 1 cup of tea.

Do not forget to cook with little salt and sugar and food prefer grilled or steamed instead of fried. Raw vegetables and fruit juices should be consumed at the time of preparation; since this will leverage all their nutrients, and prevent its oxidation (free radicals directly attack the cell membrane, which causes it to accelerate its process aging).

Remember that consistency is great ally to deal with cholesterol, which for our sake we'll keep a lot of respect.

About the Author

Read more on natural remedies for diabetes and how to control Cholesterol. And more about how to lose weight naturally

Article Directory Source: http://www.articlerich.com/profile/Leena-Kiri/97058

Additional Articles From - Home | Health & fitness | Alternative medicine