How to lower the level of cholesterol to live long and high quality

Proper nutrition is the foundation of our health. Nutrition can both lead illnesses, and help to defeat them. The doctors proved that rational nutrition strengthens our body, since it contributes to the intake and assimilation of all the necessary substances (fats, proteins, carbohydrates, vitamins, minerals).

If you have high cholesterol, you should definitely reduce (if absolutely impossible to refuse) the consumption of fatty meat, smoked products, hot sauces, sugar, sweets and other confectionery and baked goods.

But do not despair! You can eat delicious without fast food and fat.

It is much easier to change your diet, to refuse from flour and sweet, butter, fat, fast food, soda, than to become a regular client of polyclinics and hospitals.

Naturally, a lot of cholesterol in foods of animal origin, especially fatty. So you will actually forget about fatty meat, strong meat broths, caviar, fat, oil creams, buns, salty and fatty snacks, cocoa, chocolate, alcoholic beverages. It is necessary to limit the use of fatty milk. It is better not to drink whole milk, but fermented milk products (kefir, yogurt, yogurt, ryazhenka). Of course, low-fat or low-fat.

Do not replace sugar with sweeteners. They do not bear anything good. According to US scientists, sweeteners increase cholesterol, which means they increase the risk of developing cardiovascular diseases.

In general, everything artificially created can act badly on the body, so when buying products, be sure to read the labels, carefully look at what they consist of. We in fact eat that our organism could receive energy, but not in order to destroy it.

Refuse carbonated drinks, instant coffee and tea, chewing gum, all sorts of bouillon cubes, chips, rusks, sausages, sausages, cheap sauces and spices, that is, products that contain a large number of artificial preservatives and a taste enhancer, in particular, sodium glutamate.

Yoghurts and other dairy products, choose without any additives (if you really want something like this, add them to them in their own dried berries or fruits), but rather make them at home.

Yogurt is easy to make.

Take 1 liter of milk. Boil it and cool it (you can not boil sterilized). Add a glass (150-200 g) of live yogurt without additives (or natural sourdough), wrap the saucepan and put it in a warm place for the night. Do not touch or shake the milk container at all!

In the morning, gently place the saucepan or jar in the refrigerator. In the evening yogurt is ready.

With the yogurt, the process is even simpler!

Carbonated drinks are very harmful, because they have a very acidic environment. Their pH is 3-4 units. pH is the ratio of acid and alkali, showing the number of hydrogen atoms in any solution, that is, the strength of the raster. The pH of the water has a neutral medium and is equal to 7 units. The lower the pH, the more acidic the environment. Since a person is 80% water, the pH level of his urine should normally be 6.0-6.4 (if measured in the morning on an empty stomach) and 6.4-7.0 (in the evening). Oxidation of the body, or acidosis, can provoke increased respiration and disrupt the work of the central nervous and cardiovascular systems, the gastrointestinal tract, increase blood pressure.

Very often you can hear that eggs are harmful, that they are better not to eat at high cholesterol or there are no more than 1-2 pieces per week, especially if you are over 40 years old. However, eggs are useful, despite the fact that their yolk is actually solid cholesterol.

Now it is known that eggs contain lecithin, which protects us from the cholesterol contained in them! And egg protein is one of the most easily assimilated products (the body uses it 97-98%)! By refusing the eggs, we limit ourselves to protein, and the lack of protein leads to atherosclerosis.

One piece of pizza contains 10 grams of fat and 4.4 g of saturated fat. To pizza became "dietary", replace the cheese with fresh vegetables!

Change the way you cook. Stop frying! Throw out the frying pan! Cook, bake in foil (baking sleeve). If you really want a roast, go to the nature and fry the meat on the grill.

Eat more fresh vegetables and fruits, greens. Fill salads with vegetable oil (preferably olive or linen), not sour cream, drink water, green tea without sugar, and not carbonated drinks. Do not eat fast, on the go. If there is no time for breakfast, lunch or dinner, better avoid them. Create yourself a nice entourage, use small plates. Start a lunch or dinner with a salad, before eating, drink a glass of mineral water. And then you will not push yourself into too much!

I think if you cook delicious homemade food from natural products, then you can easily give up fatty meat, lard, sausages, sausages, sausages, pelmeni, chebureks, pancakes, canned meat, minced meat, pates, smoked meat products, confectionery . After all, you can always prepare something delicious and dietary at home ...

In addition, it is very important to monitor the caloric content of foods.

How to calculate caloric content in order to eat as much as necessary, no more and no less? How much protein, fat and carbohydrates should be in your daily diet?

Determine the caloric value of normal metabolism in a state of rest, or basic metabolism, can be very simple: the normal weight in kilograms of women should be multiplied by 30 kcal, and men - by 33 kcal.

For example, if a woman weighs 80 kg with a height of 170 cm, then she has excess weight. With such an increase, its weight should not exceed 66 kg (how to determine if you have extra weight, we'll talk later), so some of the "fat" should be disposed of. Therefore, the caloric content of its daily diet should not be more than 1980 kcal (66 kg 30 kcal).

All that is eaten over this will go to the "stock", will be deposited in the form of fat. However, do not forget that we calorie calories at rest. Any physical and mental loads require "additives".

If you need to lose weight, eat exactly as many calories as you need for basic metabolism. Let the body use reserves. But do not cut these calories so as not to slow down the metabolism!

The main exchange can also be calculated by the formula of Uzin Callaway, a specialist in the treatment of obesity from the University of Washington.

To find out the daily caloric intake you need, multiply your height in inches (1 inch = 2.54 cm) by 4.7 and weight in pounds (1 pound = 0.45 kg) by 4.3. Then add these works, add 655 and from the received amount subtract your age multiplied by 4.7.

For example, your height is 170 cm, weight 80 kg, age 42 years. Using the above formula, we calculate that for the basal metabolism, approximately 1536.61 kcal per day is required:

((170 / 2.54) 4.7 + (80 / 0.45) • 4.3) + 655 - (42 • 4.7) = (66.929 • 4.7) + (177.778 • 4.3) + 655 - 197.4 = 314.5669 + 764.4444 + 655-197.4 = 1536.61.

In order not to translate into inches and feet, this formula can be simplified and calculate the caloric value for basic metabolism as follows:

Growth 1,8504 + weight • 9,556 + 655 - age • 4.7.

With the same initial data, we get that for the main exchange you need 1536.648 kcal:

170 1,8504 + 80 • 9,556 + 655 - 42 • 4,7 = 314,568 + 764,48 + 655 - 197,4 = 1536,648.

As you can see, the figures actually coincide.

Do not forget that this is the number of calories you need! Eat more - you will get fat, less - slow down the metabolism and then your weight will increase, which does not help to cope with increased cholesterol. Rather, it will increase its concentration.

In addition, for a healthy person, proteins should be 10% of the daily diet, fat - 30%, carbohydrates - 60%. But if you want to lose weight and lower cholesterol, it is better to increase the amount of proteins to 30%, and fat - to reduce to 10%. But the amount of carbohydrates should not be reduced! Of course, sweet and flour is forbidden, but vegetables and fruits can not be replaced by anything.

It is also useful to know that 1 g of proteins and 1 g of carbohydrates give 4 kcal, air fat is 9 kcal!

Do not be lazy, consider the calorie eaten!

We will understand what is beneficial for the cardiovascular system, which increases the level of "good" and reduces the amount of "bad" cholesterol.

Pay attention to the fiber. She, irritating the stomach mucosa, speeds up the passage of food. Such an action, however, has only insoluble fiber, contained in cereals, legumes, vegetables and fruits. Fiber also slows down the absorption of carbohydrates and fats, normalizes metabolism (lowers cholesterol and blood sugar), removes toxins, radionuclides and other harmful substances from the body, and therefore helps with allergies and poisonings!

Since in modern civilized society we basically eat processed food, the body lacks coarse fibers. So it is worth using at least a few tablespoons of fiber per day. It can be added to cereals, minced meat, sour-milk products, and make breadcrumbs from it.

Blueberries and cranberries are a storehouse of vitamins and nutrients. So be sure to include them in your diet.

American scientists, experimenting on hamsters, have proved that blueberries reduce cholesterol by 20-27%. And this is facilitated by polyphenols, which give this berry a blue-red color.

Blueberries improve blood circulation, in particular in the retina of the eye, which helps restore vision. Its properties preserve this berry in a dried form. So you can eat it all year round.

Berries are a wonderful substitute for sweets and flour. Blueberries contain many antioxidants and other useful substances that help metabolism.

Eat instead of buns a salad of blueberries - both useful and tasty. And on the holiday you can bake a curd-berry cake. And everyone will be happy!

No less useful and cranberry, which reduces the content of prothrombin in the blood, increases the elasticity and strength of the walls of blood vessels. Cranberry helps with colds, increases immunity, cleanses the gastrointestinal tract, improves digestion, stimulates pancreatic secretion, removes toxins, tones up, refreshes, increases mental and physical abilities.

Leaves and berries cranberries - an excellent diuretic and disinfectant, favorably acting on the vessels.

In general, go in the summer to the forest - and enjoy a wonderful dessert, good for your health, and walk!

Necessarily enter into your diet nuts, especially walnuts. They make the arteries elastic, which improves blood flow. Alpha-linolenic acid helps in this, from which the necessary omega-3 fatty acid is subsequently synthesized.

More of this substance is only in the seed of flax. Enter it in your diet. Now it can be bought without problems in the pharmacy or in the department of dietary supply of a regular store. Add flaxseed to curd products, salads, meat, dried fruits, and you reduce the level of harmful cholesterol by an order of magnitude. If you can not eat whole seeds (they are not very well cleaned), mix them in a coffee grinder or rub in a mortar. Eat 1-2 tbsp. l. flax seeds a day.

Flaxseed perfectly cleans the gastrointestinal tract, vessels, removes carcinogens from the body.

In addition to the very useful alpha-linoleic acid, flax seeds also contain lignins - a special type of fiber that prevents the formation of malignant cells. Especially a lot of lignin in linseed oil. Fill them with salads, add to kefir and yogurt (this will give them a nutty flavor).

However, do not cook on this oil, it does not tolerate heat treatment! If it is fried, the foods will be bitter and not tasty! Buy flaxseed oil only in grocery stores. Selling in household oils is intended for the lubrication and polishing of wood, and not for eating. Be sure to keep it in the refrigerator. This product is delicate and perishable.

Flaxseed and its derivatives help prevent not only heart attack and cancer, but also the development of cataracts, all kinds of inflammation in psoriasis, rheumatoid arthritis, colitis, allergies, asthma. Flaxseed can also help to reduce weight, not reducing immunity, but strengthening it.

Within 10 days, take a decoction of flax, and you will see how the arrow of the scales begins to creep down.