The Meal

* Moderate consumption of eggs, shellfish and beef and other ruminants. Increasing fish consumption: present in fish fat contains polyunsaturated fatty acids capable of regulating the levels of LDL cholesterol. Get also provide more flexibility and elasticity to blood capillaries and has an anti-inflammatory effect and anti thrombotic, reducing the risk of cardiovascular disease. Poultry without skin: lowest percentage of saturated fat and higher in polyunsaturated, which will improve the plasmatic levels of cholesterol. Choose olive oil: some vegetable oils such as sunflower of, do not negatively affect cholesterol, however the use of olive oil is recommended because it is capable of reducing cholesterol and increase HDL (good cholesterol) levels.

A diet rich in fiber: fiber foods such as legumes, vegetables, fruits and whole grain bread are important when dragging excess cholesterol and fats at the intestinal level, preventing that part of these pass into the blood. Daily aerobic exercise: to lower cholesterol recommends doing gentle exercise for at least one hour, recommended some such as swimming, walking, running and biking. Menu example healthy for lowering cholesterol breakfast: A glass of skim milk, two toasted integrals with grated tomato and olive oil and a kiwi. MID morning: Yogurt skimming with chopped strawberries. FOOD: Rice with vegetables and Emperor with green asparagus.

Dessert fruit. Snack: Turkey with bread Sandwich + juice of Orange dinner: cream of Zucchini and chicken with Ratatouille. Dessert fruit. Take between 1, 5-2 liters of water a day and accompany the meal with a slice of whole wheat bread. You can include a glass of wine at lunch.

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