When we hear the word cholesterol, is common to think that this is wrong. It is important to know that cholesterol is a substance that makes our body (either naturally or from foods of animal origin) necessary for living, and involved in many vital functions. The problem occurs when levels become unbalanced.
In this post you easily explain the difference between good cholesterol and bad cholesterol. Cholesterol circulates in the blood involved in proteins that transport it, they can be more or less dense.
When denser form balls of fat called good cholesterol, are less dense and when these are called bad cholesterol. When the balls are plenty of bad cholesterol can clog arteries, small balls instead of good “drag” to large, thereby avoiding this problem. Thus the ideal is to lower bad cholesterol while increasing good.
To increase the good cholesterol:
- Avoid extra kilos, and that the more overweight more fat in the body (as trigilicéridos) decreases the good cholesterol.
- In your breakfast includes toast with 100% vegetable margarine.
- Add yogurt, soy lecithin. With just a tablespoon a day will be helping to raise levels of good cholesterol.
- The colors red, blue and purple can not miss in your table. Foods rich in anthocyanins (the pigment responsible for red and purple) increase levels of good cholesterol. Strawberries, cherries, peppers, berries, etc, are some of the foods listed.
To reduce the bad cholesterol:
- Eat two apples a day, they contain a type of fiber that enhances the mechanisms of fat absorption and allows help control the level of bad cholesterol.
- Controls fat. Most of the cholesterol in our body comes from saturated fats. It is therefore caonsejable limit consumption of fatty foods like dairy (cheese, whole milk, cream, butter, etc.), fatty meats (goat, lamb, etc) and sausages.
- Add more fiber to your diet. The reason is that it improves the absorption of fat by the body, which helps reduce bad colestrol. Eat whole grains, fruits and vegetables is the best way to increase the presence of the fiber.
- Linseed. Numerous investigations have shown to help reduce bad cholesterol. You can include them in your salads, yogurt, cereals, etc..
- Green tea. The polyphenols in this beverage act against bad cholesterol. Take three cups a day helps protect the heart.