In middle age, most people are suffering from high cholesterol. The recent survey also said that people with high cholesterol are rejuvenated as inappropriate nutritional habits that lead to the consequences of cardiovascular disease, high blood pressure ...
The two lower
Reduce total energy intake per day to lose weight so that your BMI appropriate.
The heavy grace (kg) / height (m) x height (m). According to recommendations of the World Health Organization (WHO), unless the pregnancy, if BMI below 18.5 is underweight, malnutrition; from 18.5 - 24.99 is normal; between 25 - 29, 99 is overweight; 30 or more is obese. If you are overweight, obese, you have to reduce the energy of the diet, per week declined about 30kcal compared with your diet, until you reach the energy corresponding to the BMI. Need to track your weight and BMI to adjust the total amount of calories every month or every quarter, to prevent losing weight too fast or too much will cause fatigue, weakness. You can apply the index below: If BMI between 25 and 29.9, the energy put into is 1.500kcal/ngay; BMI from 30 to 34.9, the energy put into is 1.200kcal/ngay; BMI from 35 to 39.9, the energy put into is 1.000kcal/ngay; BMI of 40 or more, the energy put into is 800kcal/ngay.
Reduce fat: Accordingly, the fat should account for 15-20% of total energy intake, the best ratio: saturated fat accounting for 1/3 of total fat; 1/3 unsaturated fatty acid is more double bonds; 1/3 of the remaining unsaturated fatty acid is a double bond. You should use vegetable oil instead of animal fat. Eat sesame, peanut, walnut, pumpkin seeds to provide unsaturated fatty acids with multiple double bonds, such as omega-3, omega-6. You are so natural fish oil supplement because it contains many unsaturated fatty acids. Limit or not eat foods high in saturated fatty acids like lard, butter, broth. Lower cholesterol under 250mg/ngay by not eating foods high in cholesterol such as: brain, cow oval, oval pork, pork liver, chicken liver. You should also note that: egg yolks are high in cholesterol, but also have more lecithin is a regulator of cholesterol metabolism in the body, so you do not necessarily have to abstain would only eat eggs 1-2 fruit / week.
Three up
Increasing protein intake (protein): You should eat lean meat such as: beef, skinless poultry, pork tenderloin, fish, beans. You should also eat processed soy products such as soy milk, tofu, noodles, soy flour, soy yogurt ... because soy products contain plant estrogens or isoflavones significantly reduced the concentration of total cholesterol, low-density lipoprotein cholesterol and triglyceride levels (components that increase the risk of atherosclerosis).
Increased unsaturated fatty acids with multiple double bonds. Many studies show that: diets low in saturated fatty acids, unsaturated fatty acids with multiple double bonds are effective in reducing blood cholesterol. The research has demonstrated the positive role of omega-3 fatty acids and omega-6 to reduce blood cholesterol and preventing cardiovascular disease. Fish, fish oil rich in omega-3 fatty acid, DHA, vegetable oils rich in omega-6 fatty acids not only reduce cholesterol but also works well to prevent cardiac arrhythmias, blood clots and help regulate blood pressure. Therefore, in order to reduce blood cholesterol, you should eat fish 2-3 times / week, use vegetable oil when cooking.
Increase fiber: Fiber is useful to remove cholesterol and other harmful substances from the body. So your daily meals necessary to have fresh fruits and vegetables. You should eat a combination of vegetables and fruits. If you have high blood pressure or high cholesterol, the more you have to eat more fresh fruits and vegetables to supplement the vitamins, especially potassium helps lower blood pressure and fiber helps reduce blood cholesterol.
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