WHAT IS “bad” cholesterol?
If there is a “bad” cholesterol LDL – is because there is also a “good” cholesterol HDL -. It is important to understand the differences between them. The why is very well studied: HDL cholesterol helps to drive out of the blood vessels while LDL can be deposited within the walls of arteries. Over the years, end up obstructing the arteries and causing heart attacks, circulatory failure, and other conditions.

Currently, the medical literature recognizes the LDL cholesterol as a “murderer silent” because it undermines the blood vessels in a slow and relentless, and without causing symptoms. But in turn, recognizes that literature is not something casual or inherited, but its increase or decrease depends on the individual and particularly of their eating habits.

DIET “GOOD”
We provide some essential steps you can take into account to avoid the “bad” cholesterol and consume mainly food on the contrary raise the good cholesterol. ”

Discard when making a sandwich, hot dogs, sausage, salami and other sausages. Try lean turkey or chicken, tomato, peppers, cabbage, onions and other vegetables.

Avoid canned foods, full of fat and cholesterol.

Eat more seafood. Sardines and salmon are very appropriate, as they are rich in Omega-3 (good fat).

Avoid fat in general. Not only raise LDL cholesterol, they can also lower HDL levels. Stay away from butter, margarine, shortening, and processed foods containing partially hydrogenated soybean oil

Eat nuts, peanuts, almonds, hazelnuts and other nuts whenever possible. They are high in fat, but the good kind. Replace common butter, peanut butter, much more healthy and exquisite.

Limit desserts and especially industrial ice cream. Prepare fruit ice cream at home with nonfat milk, eat cookies flour, jelly, and yogurt.

Eat high fiber foods, especially bread, wheat flour and other grains, fruits, vegetables, beans (excellent vegetable protein) and cereals.

Eat the roast. This practice avoids using fat, and therefore it is far healthier. Eat more white meat, and smaller amounts of red meat.

Find a new salad dressing. Most of them are full of fatty acids and cholesterol. Olive oil is good, and you can add vinegar or lemon juice.

You can eat any amount of fruits and vegetables. They contain no cholesterol and provide many nutrients and antioxidants. Here are some of the most advantageous: green beans, broccoli, cauliflower, apple, orange, lemon, mango, papaya, pineapple, squash, tomatoes, garlic, onion, spinach and bananas.

Finally, it is advisable to add to this diet a good workout day. If you really do not like sports, which is much more pleasing, or do aerobics, a brisk long walk, especially uphill, helps eliminate “bad” cholesterol. Not that hard, just have to put effort.