Il cholesterol you can fight at the table by choosing one rich varied diet of fiber, vegetables and simple foods but rich in those essential fatty acids and all those nutritional values ​​suitable to help us control and stabilize cholesterol levels. There are some food tricks that you can adopt for enhance the anti-cholesterol action of foods within our diet. Let's see later which ones.
> What is cholesterol and why the body needs it
> Foods to avoid
> The ranking of anti-cholesterol foods
Almonds among the anti-cholesterol foods
What is cholesterol and why the body needs it
There are many anti-cholesterol diets that provide and include in their nutritional table some foods rather than others that are decidedly more suitable for resolving or improving the level of cholesterol in the blood.
La pasta unfortunately it belongs to the group of foods whose administration continues to be granted within an "anti-cholesterol" diet. What is surprising is that it is almost never specified that it has to be consumed whole. If anything, the focus is shifted to the type of dressing to be adopted. Generally the prescription is: "eat the pasta but seasoned" in white "(without sauce) or with vegetable sauces" (but still fried). This is not enough. It has now been established that the now diet of eating "in white" is outdated. Indeed, it is advisable to avoid pasta. The exception can be made by using the integral one and occasionally redesigning the portions.
In addition, there are still meats (bresaola, turkey and chicken), which even if defined as "lean" meats, which should be replaced with some types of fish or other foods such as legumes or tofu (extracted from soy) which instead due to their nutritional values, they can perfectly replace animal proteins.
In fact, there are no anti-cholesterol cold cuts or cold cuts, even if they are defatted. It is never just a question of the fats used. The success of a good anti-cholesterol diet depends on many other factors. Two of these are physical activity exercised with constancy and the will to feel good. In fact, the most common errors remain such and are the cause of the increase in LDL.
Even some "schools of thought" promote the abolition of dried fruit (almonds, on the other hand, are excellent friends for those who need to restore cholesterol values). What is certain is that it is never enough to simply eliminate some foods in favor of others. In this way there is the risk of significantly unbalancing the diet, causing more harm than good.
But what is cholesterol?
Cholesterol is a component of the cell membrane and its presence in the blood is known through two best known lipoproteins such as LDL ("bad" cholesterol) and HLD ("good" cholesterol). The proportion of values ​​is one to three.
What matters is not only the total value but the relationship between LDL and HDL. These values ​​are measurable through specific blood tests and are also detected with the iridological analysis where it is possible to ascertain their predisposition and act with targeted prevention attitudes.
Why does our body need cholesterol?
HDL is a heavy form of cholesterol that collects free and bad cholesterol from the blood to return it to the liver and be subsequently processed (metabolized). Not everyone knows that cholesterol is present in animal tissues (of which man) and in plant tissues and is produced autonomously by our organism (daily quota equal to 1 -2 grams in adult humans) and therefore necessary for the proper functioning of some organs.
There is another part of cholesterol that is introduced with the diet and therefore must be controlled in order not to exceed in quantities exceeding the organic need. Cholesterol is then metabolized by the liver (constitution of the bile and therefore to emulsify the fats that once entered the small intestine will be assimilated). For this reason, the first step in checking cholesterol values ​​is liver detoxification. THE
Furthermore, cholesterol is essential for it embryonic development. Other important functions are related to cell growth and constitute the formation of some vitamins (Vit. D) and certain hormones (sexual and steroid ones). This explains why anorexic women easily go into amenorrhea (lack of a period whose causes can be multiple).
Plus cholesterol protects the nervous system and facilitates digestion and intestinal evacuation (emulsion of bile). The cause of the increase in cholesterol is not only strictly linked to the type of diet adopted, although it is actively involved and a review of it can significantly reverse its values ​​in our favor. The formation of atherosclerosis is a clear testimony of this.
In fact, it cannot be defined as a direct consequence of the increase in LDL cholesterol. This is because, as already mentioned, its onset is due to a set of contributing causes (inflammation of the endothelium which is the internal tissue of the arterial wall, the accumulation of stress or the use of heavy supplements based on carbonate and no less excess of calcium not used and disposed of by the body).
The inheritance factor and a sedentary life finally close the circle about the possible causes of the formation of cholesterol in the blood.
Observance is therefore a set of hygienic-sanitary rules it is what is needed to combat and counter the supremacy of LDL cholesterol over HDL. Therefore a therapy that also includes psychological support as well as an adequate diet and that includes exercises to combat stress and anxiety is important for lowering LDL levels. The stressful aspect is often a powerful but neglected contributor to the formation of cholesterol. Good physical activity relieves the nervous system of excess stress and raises friendly cholesterol. Also a a trained heart is a healthy heart, young and strong.
You can learn more about all the natural remedies to lower blood cholesterol levels
Foods to Avoid
There are some foods that should be avoided in those who want to do preventive work against cholesterol or in those who want to drastically reduce it and thus improve the quality of their life and well-being.
Margarines (including "vegetable" ones), saturated fats, hydrogenated and non-hydrogenated oils (with the exception of extra virgin olive oil and linseed oil ..), butter, peanut butter , peanuts and caramelized nuts, toasted and salted, carbohydrates in general (bread, flour and packaged sweets), cold cuts and cold cuts, meats in general, sauces, sauces and dips, milk and dairy products (cheeses, creams and yogurt whole or with fruit), fish and crustaceans in general with some exceptions, eggs, omelettes and fried dishes.
These are the most dangerous foods that are normally abundant in our table and that weigh on the liver, intestines and digestion.
The ranking of anti-cholesterol foods
Lemon. Lemon is a solar fruit full of vitamins with multiple beneficial actions including anti-cholesterol and anti-cancer thanks to the richness of antioxidants contained in it. Drinking the juice of a lemon on an empty stomach, increasing its quantity day by day, helps to strengthen the immune system and purify the body. In cosmetics it is used to reabsorb excess sebum together with clay and therefore in the care of skin and oily hair. It helps in case of stones and clears the stomach in case of indigestion and nausea. It has a good astringent action on the intestine in case of diarrheal phenomena but it is also a good regulator: if used in the right way it unlocks and cleanses the intestines and is a very good friend of the liver. It helps sweating and is a good support in case of fever or colds. Its cleaning action is miraculous to free arteries from dangerous encrustations.
almonds. Due to its low glycemic index, almond is indicated in most diets and has no particular contraindications except to use the foresight to moderate the quantity for its energy load. To fill up on well-being, it is sufficient to consume four to six almonds a day. Consuming two almonds after main meals helps in controlling cholesterol and achieving a good amount of iron and calcium. They also contain traces of essential fatty acids.
Salmon. Salmon is considered a fatty fish but the quality of its fats make it useful and effective in fighting cholesterol. In addition, its texture and delicate taste make it really an easy and versatile dish in the kitchen for a beginner cook.
Legumes. Legumes are rich in fiber which is useful in controlling cholesterol and body weight. In addition, fiber is a great friend for eliminate waste from the intestine and prevent colon cancer. To combat cholesterol, tabinambur is the most suitable followed by broad beans, peas, soybeans, beans and other legumes. Legumes can be steamed or cooked in a pan or in the oven. A combination not to be done within the same meal is to eat them with fish, meats or cheeses. In soups they represent an excellent and satiating single dish thanks to their richness in nutrients and amino acids that make them excellent meat competitors
Extra virgin olive oil. Extra virgin olive oil is the prince of condiments of Mediterranean cuisine. It is a precious ally to wipe out LDL and gives an incredible flavor to any dish. The foresight that must be had when buying EVO oil is the careful evaluation of its label which must be analyzed by paying attention to the origin and the type of processing that must be carried out rigorously using cold mechanical processes. EVO oil also acts as an intestinal lubricant and is good for the skin. In cosmetics together with egg yolk or yogurt it can be useful for treat dry and damaged hair ends from dyes and chemical processing.
Chilli. Chilli has a digestive, anti-cholesterol and vasodilating action and therefore lowers blood pressure. A foot bath made from chilli and ginger has a warming and invigorating effect. That is, it stimulates circulation. Tradition has it that it has an aphrodisiac action in men as well as women.
Turmeric. This spice with strong healing properties is widely used in the East and especially in India. In turmeric they are recognized anti-inflammatory properties very useful in cases of arthritic pain. Turmeric is a real mine of precious nutrients and is distinguished by its abundance of vitamin and mineral content (potassium, iron and magnesium). In short, a real healthy touch for those who need to stimulate the immune system and digestion. The liver also benefits from its consumption and as a logical consequence it is preventive against cholesterol. In the kitchen it lends itself well not only for the preparation of ethnic dishes but also finds adaptation and participation in our regional cuisine. He does not spare first courses, risottos and soups, vegetables and salads such as meats and fish.
An anti-cholesterol recipe
To knock out cholesterol, try drinking this centrifuged periodically and on an empty stomach. You will certainly get undoubted benefits. Blend two lemons, a couple of radishes, a stalk of celery, two green apples and a small bunch of white grapes, add a teaspoon of ginger and one of turmeric, sweeten with stevia or honey. If you like strong flavors you can also add a micro pinch of chilli. In summer it is pleasant with a few ice cubes or flavored with mint leaves.
