Medical and Health Congress

3. Most plant foods

- Increase consumption of vegetables, rich in protein such as beans, peas, chickpeas, lentils or beans.
- Increase consumption of vegetables (spinach, celery, onion, garlic, chard, spinach, lettuce, peppers, leeks, radishes, beets, cabbage, cauliflower, carrots, etc..) And cereals (rice, oats, corn, wheat, barley, etc.).
- Increase consumption of fresh fruit. It can also be dried or preserved.
- More olive oil. Olive oil has a differential effect compared to other vegetable oils rich in polyunsaturated or monounsaturated fatty acids. They all lead to a decrease in LDL cholesterol (bad cholesterol), while only olive oil prevents cholesterol-lowering HDL (good cholesterol).

However, it is only virgin olive oil which inhibits the oxidation of LDL due to its high content of antioxidant compounds, particularly tocopherols and phenolic compounds.

4. Knowing how to prepare food

- Avoid foods prepared and cooked at home prefer.
- When cooking is preferable to make boiled, broiled, grilled or boiled rather than fried, and avoid the battered or breaded.

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This element necessary for our body can be harmful if they increase their levels. Here are six keys to control and reduce cholesterol in the blood.

1. Less animal fat (except fish)

- It is important to limit consumption of animal fats like butter, bacon, butter, etc. and replaced by vegetable fats such as olive oil or sunflower seeds as.

- It is also important to reduce the consumption of meat and sausages. Avoid bacon and sausages. The pieces of pork and beef to be lean, ie, free of visible fat. The lean ham is also low in fat. Chicken, turkey, rabbit, hare, partridge, quail, goat … are lean meats if we are careful to remove the skin.

- Reduce consumption of foods high in cholesterol as organ meats (brain, liver, kidneys, sweetbreads, tripe) and seafood. The eggs should be reduced to three or four a week without actually remove them from our diet because they are a very complete food. Egg whites or meringue can be made without problem.

- Milk is one of the most complete foods and, therefore, also provides a certain amount of fat. Taking a lot is convenient to choose skimmed or semi. Choose also the semi-or nonfat yogurt.

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