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Cholesterol: how to fight it by eating right

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It is Italian women who have the highest cholesterol: one in four has values ​​higher than the levels recommended by international guidelines, against one in five of male compatriots. To say it are the data of the Heart Project of the Istituto Superiore di Sanità. Better run for cover with the food advice of the experts.

With smoke, blood pressure, glycemia, overweight, activity physics, nutrition, the cholesterol it is a factor to consider for the health of yours heart. Even if it doesn’t work out demonized: it is an element important for operation of the organism.

Produced by the liver, the cholesterol is present in all cell of the human body and in quantity elevate in brain, without which it could not work.

It serves for the synthesis of some hormones, plays a vital role in production of the vitamin D, appears to have the ability to counter the production of free radicals and to control the development of degenerative diseases.

According to Heart Project, a power supply you can reduce the cholesterol in the blood in one percentage between 5 and 10 percent. If then the diet is also associated with a good one dose of movement is one lifestyle healthy, you can even get to one decrease of 30 percent.


Read also: Burning calories by eating: foods that burn fat


Cholesterol: decrease it by eating, but well

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Below is a diet molecular, to cure of prof. Pier Luigi Rossi, specialist in Food Science and Preventive Medicine‘, dedicated to the health and well-being of the system cardiovascular, that monitors the cholesterol e i triglycerides in the blood.

As soon as awake, a hot drink of barley unsweetened or green tea. Drink a glass of water hourly during the day.

BREAKFAST:

Low-fat milk yogurt (g. 200), a teaspoon of honey, whole grains (g. 30)

Or:

Skimmed milk (g. 250), a teaspoon of honey, whole grains (g. 30)

MORNING SNACK:

Juice of two oranges and a lemon or a fruit to taste

LUNCH:

Salad of artichoke hearts (free portion)

Sole fillet (woman g. 180 / man g. 220) steamed with thyme and dill

Cooked vegetables season to taste (free portion)

Whole grain bread of common wheat or rye (woman g. 40 / man g. 70)

Extra virgin olive oil g. 15 (three teaspoons, preferably combined with cold-pressed linseed oil or walnut oil)

AFTERNOON SNACK:

A cup of barley unsweetened and a fresh fruit of season to taste (g. 150)

PRICE:

Valerian salad, arugula and Jerusalem artichoke strips (free portion)

Fresh ricotta of cow (woman g. 120 / man g. 150)

Cooked vegetables season to taste (free portion)

Whole grain bread of common wheat or rye (Woman g 40 / Man g 60)

Extra virgin olive oil g. 10 (two teaspoons, preferably combined with cold-pressed linseed oil or walnut oil)

AFTER DINNER:

Hawthorn herbal tea

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