The anti-cholesterol diet

ways to lower cholesterol

17 % of French people suffer from high cholesterol , abnormal elevation of cholesterol in the blood.

That's a lot , so much so that a 5% reduction in the average cholesterol adult population has become a priority NFHP (Programme National Nutrition Santé) .

But what is cholesterol? Where does it come from? How to limit its impact on health? Is there an anti cholesterol diet ? Let the point.

The anti cholesterol diet is to reduce the consumption of acid gras.Le anti cholesterol diet is to reduce the intake of fatty acids. - The anti- cholesterol diet

The anti cholesterol diet is to reduce the consumption of fatty acids .

What is cholesterol?

Cholesterol is a complex molecule transported by various forms of lipoproteins.

Essential to the body , it has - when present in right amount - a beneficial role , since it is involved in the structure and function of cell membranes, in the production of many hormones (cortisone , progesterone, testosterone ) in the transport and digestion of fats.

There are 2 kinds of cholesterol, which , added together, make up the total cholesterol :

> LDL cholesterol, commonly called " bad cholesterol " deposits in the vessels when present in excessive quantities or misused by the cells. He represents a factor of cardiovascular risk formally established .

> HDL cholesterol, commonly called "good cholesterol" , is part of the anti-atherogenic cholesterol , that is to say, it occurs against the deposition of cholesterol in the blood vessels .

Where do we find the cholesterol ?

Contrary to popular belief , the main source of cholesterol is not the foods that contain consumption (30 %), but the endogenous synthesis (70%) , that is to say, the manufacture or misuse of this molecule in the body itself.

Thus, dietary factors that influence its synthesis is not only the quantity of ingested foods containing (eggs , dairy products, seafood , meat ) , but the restriction, meal frequency and type of fat consumed . A key role is assigned to fat , not just quantity, but also their nature.

Overall, we consider that the saturated fatty acids on the one hand , and trans fatty acids (from the partial hydrogenation of vegetable and fat present in pastries , cakes , fries ... ) on the other hand are strongly associated at an elevation above the total LDL cholesterol , while the unsaturated fatty acids (vegetable oils , fatty fish , nuts ... ) induce a lowering cholesterol, especially LDL .

Antioxidants lower the levels of bad cholestérol.Les antioxidants lower the bad cholesterol .

Antioxidants lower the bad cholesterol .

Other dietary factors are also associated with lower cholesterol levels in the blood, dietary fiber, plant sterols and globally, all plant products (fruits and vegetables , whole grains, legumes , nuts ) .

In addition , epidemiological studies have shown that there are other influential factors. Primo physical activity , reducing overweight , lowering triglycerides and smoking cessation increase good cholesterol.

Secondly, the consumption of foods rich in antioxidants ( plant products , oils, fish) would likely make less atherogenic LDL cholesterol .

Finally, note that the excess production or insufficient use of cholesterol in the body can be genetic or drug-induced .

ways to lower cholesterol

What anti cholesterol to lower levels in the blood system ?

To reduce total cholesterol and especially LDL or "bad cholesterol" , there are so many anti cholesterol measures :

> Avoid weight gain through daily physical activity and a reduction in dietary fat ( fat foods , fried and fatty cooking ... ) in favor of including complex carbohydrates (starches , grains) and fiber (fruits and vegetables).

> Rebalancing power by reducing the accumulation of saturated fats ( meat, sausage , cheese, cream , butter) and trans fats (hydrogenated hard margarines , pastries, croissants and similar products) , and a moderate use and adequate vegetable oils and non-hydrogenated soft (in tub) margarine for spreading , cooking and seasoning .

> Limit the consumption of foods rich in cholesterol offal (2 times per month max) , eggs ( 2 per week ) and shellfish (2 times per month).

Lower cholesterol

make a natural remedy against cholesterol
Cholesterol is bad for your health if you have too much, eve

ways to lower cholesterol

ryone knows. We can still do lower cholesterol significantly with natural products.

The essence of rape is very effective and the impure nuts. Both products contain omega 3. you just take two tablespoons a day to lower cholesterol.

To lower bad cholesterol
To lower the bad cholesterol, it is clear that treatment is necessary. Iil be especially respect his prescription but above all we must know that the consumption of garlic and wheat germ helps to lower cholesterol.

We can incorporate fresh garlic to everyday cooking and eating wheat germ and some walnuts, almonds and hazelnuts. Think sports daily also.

To lower cholesterol
To lower cholesterol, it is first necessary to follow a diet and essential doctor's instructions. We can also take herbal medicines that help to make good from cholesterol are garlic and wheat germ. It must still be followed by the doctor on a regular way and follow the directions to the letter drug.

To lower cholesterol
When cholesterol is a bit high, you can do it easily with a lower average naturel.Il enough to brew tea with cinnamon or cinnamon put directly in hot water and sweeten with honey . Drink two cups a day. It is obvious that the natural way is to take in addition to conventional therapy against prescribed by the doctor cholesterol.

Step 1: Move

Cholesterol is a fatty substance, which is essential to the human body.

ways to lower cholesterol

There are two types of cholesterol: LDL and HDL

The HLD is one that many called "good cholesterol." It plays a positive role in the absorption of bad cholesterol in your body, helping the LDL from the walls of your blood vessels and to come into your liver to be processed. It is a self-regulating cholesterol.
LDL is the bad cholesterol that sticks to the walls of your blood vessels and can you create all sorts of problems of varying severity (calcifications in the legs, heart poorly drained, obstructed arteries etc ...)
The deposition of LDL is due to ...

Excessive intake of animal fat or poor absorption of these
A lack of activity can move your body to better eliminate fat and especially LDL cholesterol
The first solution and then step 1 of cholesterol treatment in a natural way is to move. You can not say it enough: practice regular physical activity is the best way to lower your cholesterol, but also the best way to feel better in your body.

Wanting to lower his cholesterol without increasing physical activity is nonsense: you must see this as the basis of your "treatment." And treatment is a big word! Remember that sport can give you a lot of fun, if you can find any kind of sport is suitable for you.

The activity must be regular: no need to 4 hours of running a summer Sunday, then nothing for six months. This will have no effect whatsoever. It is the regularity of the effort that will bring the benefits of sport, then see persevering.

Reduce his cholesterol

Learn how to permanently reduce  cholesterol

ways to lower cholesterol

Cholesterol is a scourge in our society. The reduction is for many people an absolute necessity. However, many sites recommend diets that can be very harmful to the body or simply do not fit your body and your health. This site aims to introduce you to natural methods to lower your cholesterol without the use of medication or drastic and unbalanced regimes.

ways to lower cholesterol

ways to lower cholesterol

ways to lower cholesterol

Here are our tips to improve your cholesterol ( decrease if too high ) and keep your heart healthy.

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30 tips to lower your cholesterol

A blood cholesterol ( also called a cholesterol ) high risk of developing atherosclerosis ( characterized by the deposition of plaques containing cholesterol on the artery walls , it reduces the diameter and impedes blood flow ) .

In addition, clots that form in the coronary arteries and cause heart attacks may be more training in areas where arteries are blocked by plates of this type . The arteries of the heart damage can cause attacks of angina pectoris ( contraction of the arteries that supply the heart muscle) or myocardial infarction ( death of part of the heart muscle due to lack of oxygen ) .

The LDL cholesterol ( the bad cholesterol known colloquially as opposed to HDL cholesterol is called good cholesterol it ) causes more problems. A high LDL cholesterol significantly increases the risk of atherosclerosis , heart attacks and strokes .

We recommend that people with high cholesterol ( blood cholesterol too high) to follow a diet low in cholesterol ( see our many listings to find the plan that suits you ) and saturated , in addition to physical exercise fat regularly. In France, health experts estimate that 12 million the number of people suffering from high cholesterol .

In addition to these general recommendations, RegimesMaigrir.com offers 30 practical tips to improve cholesterol :

 

1) Find more ways to walk

Can you walk to the store to get some milk or go shopping ? Park your car further away ( your destination ) ? Take the stairs instead of the elevator? Etc. . As soon as you walk more , do it . Physical activity is vital to the health of the heart.

Hiking is also part of our 5 tips to stay in shape all year round.

If you are interested in other physical exercises as walking for weight loss or muscle area of the body in particular , see also the following files ( all permanently available in the left column of RegimesMaigrir.com )

Abs , abdominal exercises to lose belly fat ,

Exercises to lose buttocks,

Exercises to slim thighs,

Exercises to slim the face.

2) Eat six or more small meals a day

A large study of British adults found that people who ate six times (or more ) per day had lower cholesterol than those who ate twice a day .

This is true even if , by eating 6 meals a day or more , you consume more calories and fat .

See also our article " Eating more frequently can help you lose weight."

 

3) Make all sandwiches with wholemeal bread

Eat more complex carbohydrates, such as whole wheat bread (made with whole grains ) or brown rice, may slightly increase HDL cholesterol (the good cholesterol ) , and significantly reduce the levels of triglycerides (another type of blood fat that contribute to heart disease ) . A detriglycérides in the blood is normally less than 1.5 grams / liter.

See also our article "How to choose the right carbs when doing the shopping ."

 

4) Eat Cheese

Women who ate a serving of cheese per day ( about 55 grams ) had a rate decholestérol HDL (good) cholesterol and higher LDL cholesterol (bad cholesterol) less than those who ate less , according to a study by researchers at the University " Wake Forest University School of Medicine" ( North Carolina, USA) .

Consult calorie intake , carbohydrates, proteins and lipids from dozens of cheeses.

 

5) Laugh more often

A recent study showed that diabetic patients who watched funny series on TV for 30 minutes , in addition to their usual medications to treat diabetes , significantly reduced the risk to the health of their heart :

These patients had approximately 26 % increase in HDL cholesterol (good cholesterol) , against an increase of only 3 % in diabetic patients in the control group (which did not look funny series).

Also watch our videos of songs and humorous videos on the theme " regime."

 

6) Prepare the best coffees

If you drink coffee and if you 're worried about cholesterol, drink only filtered by the filter paper coffee coffee or instant coffee.

It is usually made with a French press coffee unfiltered coffee contains a greater amount of cafestol , a substance that causes an increase in cholesterol .

 

7 ) Drink skim milk

If you drink whole milk , switch to 2% milk fat. Then proceed to the 1% milk fat. Finally, when you get used to 1% milk , switch to skim milk ( fat-free milk).

Gradually move from whole milk to skim milk is also part of our 52 easy ways to lose weight.

 

8) Start the meal with a soup

Studies show that people who start their meals with soup end up eating fewer total calories throughout the day (calculate your daily calorie needs here) without feeling hungry . So do a test with a broth-based soup .

Start a meal with soup is also part of the 14 steps to reduce calories and waistline.

 

9 ) Try barley

With its impressive reserve of soluble fiber (which slows the digestion of food and prevents the increase in blood sugar ) , barley is much more friendly to the blood sugar as rice, for most people . More barley reduced cholesterol .

Barley also provides vitamin B3, one of the vitamins to lose weight .

Agar also brings a lot of soluble fiber , like barley.

 

10) Try the oatmeal (or oatmeal )

Try to start the first three days of next week with oatmeal , a reduction of cholesterol that has been proven . Use traditional or quick-cooking versions , not the version of " instant " .

The oats are part of the 8 foods to try to lose weight .

 

11) Drink a cup of black tea every 4 hours

Researchers have found that drinking five cups of black tea a day for 3 weeks reduces cholesterol levels in people with high cholesterol.

Black tea is also part of healthy drinks for the summer if you ask that drinking during the summer.

 

12) Do not forget the berries

Adults who ate about a cup of berries per day reduced their blood pressure and increased their HDL cholesterol (good cholesterol) after eight weeks of consumption , according to a new Finnish study .

Among the berries, the acai berry is one of the most popular for several years.

See also our article " Decrease blood pressure, tips to lower blood pressure ."

 

13) Eating enough fiber

Studies have found that eating 10 to 30 grams of soluble fiber per day ( more than the average French consumption ) reduces LDL cholesterol by about 10% .

Aim however not to consume too much fiber at once, otherwise you may experience bloating and flatulence.

See also our article " Fiber: how to include more fiber in your diet ."

 

14 ) Beware of drugs

The use of cholesterol-lowering drugs should not be permanent. If you improve your diet and increase your activity level , you may sufficiently reduce your blood cholestérolpour not use drugs .

If you've seen an advertisement touting the chitosan to significantly reduce cholesterol , know that advertising is not based on science.

 

15) Add a half tablespoon of cinnamon to your coffee before drinking

A Pakistani study found that 6 grams of cinnamon per day (about half a tablespoon ) reduces LDL cholesterol in people with type 2 diabetes by about 30% .

Cinnamon is also part of six super foods to add to your diet.

 

16 ) Try turmeric

Studies have shown that curcumin , a component of turmeric, helps reduce decholestérol rates.

Heat a little oil in a pan and pour a tablespoon of turmeric , a pinch of salt and a generous pinch of black pepper ( pepper can increase your absorption of curcumin up to 2000 %) . Stir for one minute, then add vegetables and lean protein for a summer very healthy dish .

Turmeric is one of 20 anti -aging herbs and spices to add to your diet (just like the rest of the cinnamon ) .

 

17) Serve as a snack edamame

60 grams of edamame contains about 4 grams of fiber , not to mention soy isoflavones that are found in these soybeans . Studies have shown that consumption of both lowers cholesterol .

Consume frozen edamame (freezer section in supermarkets ) is one of 11 ways to eat healthy lean protein .

 

18) Do not forget the olive oil

One study showed that people who consume about 2 tablespoons of virgin olive oil daily for one week lowered their LDL cholesterol and increased levels of blood antioxydantsdans .

The Cretan Mediterranean diet / uses a lot of olive oil in his food.

 

19) Put your pizza diet

Order a vegetable pizza with extra vegetables . Or, if you like too find meat over your pizza , get a pizza with chicken or ham, but not pepperoni . Or try the clams , shrimp , anchovies ( pizza with seafood ) .

Put your pizza in the plan is also part of the 10 tricks to lose weight or keep the line RegimesMaigrir.com

 

20) Practice deep breathing, four times a week for 2 to 4 minutes

Use this deep breathing technique when you're facing ( e) in a stressful situation to mitigate the reactions of your body.

See also our articles " 10 tips to lose weight without stress " and " Tips not overeat because of stress or emotions ."

 

21) Take as prescribed

If you need drugs to treat high cholesterol , statins are usually prescribed first, but your doctor may also suggest bile acid sequestrants , fibrates or niacin prescription , these drugs help you , but take many prescription drugs and not other drugs.

See also our articles " weight loss drugs , slimming drug " and " drugs that can cause obesity ."

 

22) Do not think that eating healthy is difficult

If the lack of time you have problems , buy semi- prepared foods. Examples of semi- prepared foods : boneless skinless chicken , broccoli and cauliflower florets , bags already cleaned and mixed salad ( various types of mixed salad) , etc. .

See also our articles " Eating during the holidays : 10 tips " and " healthier Lifestyles, 10 tips for healthier living ."

You can also cook our healthy recipes for healthy eating .

 

23 ) Keep the butter

Dip your bread in olive oil , or try a spread based sterol. In the kitchen , try replacing butter with olive oil or canola oil .

When you eat out, and you do not want to gain weight , avoid butter (especially if it is not low-fat ) is part of our advice.

 

24 ) Prepare meals with fruit and salad

On days when you do not eat salad , add a piece of fruit to your meal . Or better yet , fruit for lunch and salad for dinner (do not accompany the salad dressings or other too assaissonnements ) .

See also our article " 4 great ways to add fruit to your diet ."

 

25 ) Be creative with vegetables

Put frozen (no need to defrost ) in vegetable soups .

See also our articles "Add fruits and vegetables to your diet : the right time " and " vegetable juice may help you lose weight."

 

26) Make your daily steps

Try to walk at least 2000 steps per day just through daily activities ( such as vacuuming or doing gardening) . Make this goal 2000 not easy to control by purchasing a pedometer in a sports shop .

Do a lot of steps a day by calculating with a pedometer is also part of our 9 tips to lose weight and stay slim .

 

27) Do not you bored of your walks

Invite a friend ( or friends) to share your walk ( evenings or weekends) to break the boredom or try a new route. You live every 2 a more enjoyable experience , and find that time passes much faster.

Make exercise with a friend or group of people is part of our 10 tips for keeping your summer slim down during the summer ( it saves you find you false excuses not to exercise ) .

 

28 ) Lower stress levels with an enjoyable hobby

Can not find one? Select your favorite childhood pastime , then find one , you can " transfer " to your adult life. For example, if you like to draw when you were a child, find a drawing class nearby and register .

Focus on a hobby is also part of our advice not to overeat because of stress or emotions.

 

29) Think of wheat germ and flax seeds

Sprinkle wheat germ or flax seed ( 2 all rich in omega- 3 fatty acids) on salads , yogurt and cereals.

See also the intake of vitamins and calories wheat germ , flax seed and more than 400 other foods.

 

30 ) Know you unpack

Set the alarm on your computer to get you unpack once per hour. This will signal to get up and do a little 5 minute walk . You have the right to rest even during working hours ( if you are extended meeting , take a longer break at the end of the meeting to "offset" ) . According to the labor law, you are entitled to a 20 minute break fractional 6 hours (15 minutes every 3 hours if you work on screen).ci nos c