Cholesterol: What Foods to Protect You from It?

Foods are composed of nutrients that work together and bring at every meal, enough to run the day to day organization and maintain it over time.

there are protective foods …

The best protection is the variety. The advantage of man on the cow is that the digestive system is configured so that it eats everything. We must become happy omnivores! More nutrients provided by food are varied, the better you will feel. But do not confuse quantity and quality. Multiply the ingredients and reduce portions, this is the beginning of balance.

 

there are antioxidant foods!

The molecules of the cells are surrounded by atoms paired electrons in pairs. Part of oxygen circulating in the body turns into free radicals unstable oxygen molecules and lonely in search of another molecule to stabilize. This is the phenomenon of cell oxidation, oxidative stress, which causes disorder and can have adverse effects on cells.

The role of antioxidants is to stop this chain reaction. They also prevent LDL cholesterol from oxidizing when it flows in excess in our blood.

• Carotenoids. There are more than 600 in the wild. They are recognizable by their beautiful color from red to yellow, to orange. Most effective to trap free radicals responsible for cell oxidation is lycopene tomato. But all the red vegetables do the trick: carrots, peppers, pumpkins, red cabbage …

• Vitamin E to the bloodstream. It is found in vegetable oils, nuts, whole grains and vegetables with green leaves (lettuce, spinach, chard). It protects the membranes of cells in our body and, combined with other antioxidant molecules such as vitamin C and beta-carotene, it promotes good blood circulation. Beware of supplements that contain, added to the normal intake of a balanced diet, there is a risk of overdose.

• Vitamin C, the most known and most effective antioxidant. It reduces the oxidative stress throughout the body and acts as a natural drug against cardiovascular disease. It relaxes blood vessels and lowers cholesterol. Today’s consumers have become accustomed to taking tablets. However, an orange or a kiwi respectively bring nearly 50 and 80 mg of vitamin C. cooked vegetables complement these inputs with 15 to 50 mg per 100 g.

• Polyphenols against bad fats. They are found in many fruits and vegetables, but also in spices such as cinnamon, in aromatic plants like thyme and rosemary in drinks such as tea, red wine, beer and chocolate …! The best known of polyphenols are flavonoids that scavenge free radicals responsible for the oxidation of cells, especially of fats. Studies have shown that they improve the exchange of nutrients between blood vessels. Tea and dark chocolate without sugar are rich in flavonoids. Their effect on the fluidity of the blood is comparable to that of aspirin. Regular and limited consumption quantity thus reduces the risk of blockage of arteries responsible for many heart attack.

• Phenols, or in tea catechins, are the most powerful of this family of polyphenolic antioxidants. Their activity “antiradical” is comparable to that of vitamin E. These green tea are particularly advantageous because they prevent tissue inflammation, help to maintain the flexibility of the tissue, to help the cells of the walls of blood vessels secrete a defensive substance. Blood circulates better.

Specifically, for an antioxidant menu: tea, chocolate (sugar), but also raw vegetable salads and fresh fruit of all colours with a dominant red and orange.

the fibers also protect

Most fruits and vegetables contain both soluble fibre (1/3) and insoluble (2/3). Those that interest us, soluble fibre (pectin, gums and mucilage) because they have the ability to absorb somehow cholesterol in the blood. The fibres help to reduce the deposition of cholesterol in the arteries and increase its elimination by the liver. Bile salts are cholesterol degradation products formed in the liver and secreted from the bile at a rate of 30 g per day. By binding to a part of the bile salt and with molecules of cholesterol secreted in the bile, the fibres facilitate their evacuation in the stool.

Oat bran, legumes and citrus fruits are rich in soluble fibre. Instead of denying everything, so we first add in their daily diet: a small citrus salad, a soup of lentils, porridge for breakfast … A gradually reintroduce and without excess to avoid irritating the gastrointestinal tract and prevent absorption of vitamins and minerals.

Foods that work

• Vegetables and fruits: all, whether raw or cooked, fresh, frozen or canned. It favours the richest in fibre and antioxidants: cabbage, green beans, eggplant, pepper, fennel, radish, tomato, carrot, spinach, rhubarb, gooseberry, blackcurrant, orange, lemon, grapefruit, kiwi, grapes, melon, apricot, peach, apple. Dried fruits (dates, apricots, prunes), nuts (walnuts, almonds, olive, sesame) and pulses (chickpeas, split peas, beans, lentils).

• Grain Products: wholemeal pasta and semi-complete, brown rice, brown rice, red rice. Quinoa, bulgur, millet, sorghum, kamut. Cakes brown rice, multi-grain pancakes. Wholemeal bread, sound, nuts, buckwheat. Rusks complete the sound. Muesli, wholemeal petals. The flour, buckwheat, rye, oats, spelt, chestnut, barley.

• Meat, fish, eggs: turkey, chicken, guinea fowl, rabbit, ham, turkey breast. Egg white. Tofu. Lean and fatty fish: tuna, salmon, sardines, mackerel, flounder, hake.

• Dairy: skim milk, yoghurt ½ skim milk, cottage cheese and Swiss breakfast 0% cream dessert soy.

• Fat: vegetable oils (olive, canola, walnuts, soybeans, hazelnuts, sunflower), margarine rich in omega 3, soy cream.

• Spices and herbs: garlic, rosemary, onion, curry, paprika, cinnamon. Mustard. Tomato coulis.

• Sweet products (but a moderate amount): honey, jam, dark chocolate, biscuits content reduced sugar and fat material sorbets.

• Beverages: flat water, sparkling water, tea, coffee, tea, almond juice, soy milk, rice milk, fruit juice 100% juice, diet soda.

Foods that content

• Vegetables and fruits: vegetable-based industrial preparations with added fat cheese.

• Grain Products: pastries, brioche, bread, pasta (flaky, broken, sanded).

• Meat, fish, egg: offal, fat sausages (rillettes, pâtés …) saucisserie, egg yolk, mutton, industrial preparations sauces and preparations breaded too greasy.

• Dairy products: cream desserts, fat cheeses.

• Fat: cooking with animal fats (cooked butter, cream), food cooked fried bathroom to The Fifth Finance Commission.

• Spices and herbs : Trade sauces (mayonnaise, béarnaise, American, bolognaise, sweet and sour).

• Sweet products: industrial pastries and cookies, ice cream, candy bars, cereals, breakfast high in sugar and fat.

• Drinks: alcohol, sodas, fruit nectars.