To avoid the consumption of richest in cholesterol like vsceras (especially the brains), greasy eggs of fish, meats and meat derivatives like sausages, inlays and mortadellas, oil of the used Coco and palm in industrial baker's shop, galletera, pastry shop and low ice-cream shop in the name of " fat vegetal" and milky greasy. * To moderate the consumption of eggs, seafood and meat of calf and other ruminants. To increase the consumption of fish: The greasy present in the fish contains polyunsaturated fatty acids able to regulate the cholesterol levels LDL. It is able in addition to contribute to more flexibility and elasticity to the sanguineous capillaries and has anti-inflammatory effect and anti trombtico, reducing the risk of cardiovascular disease. Meat of bird without skin: Smaller percentage of saturated fats and major of polyunsaturated, which will improve the plasmatic cholesterol levels. To choose olive oil: Some vegetal oils like the one of sunflower, negatively do not affect the cholesterol, despite recommends the olive oil use because he is able to reduce the cholesterol and to increase the levels of HDL (good cholesterol). To take a rich fiber diet: The rich fiber foods like vegetables, vegetables, fruits and integral bread are important at the time of dragging the excess of cholesterol and fats at intestinal level, preventing that leaves from these happen to the blood.
To make aerobic exercise daily: In order to go down the cholesterol it is recommended to make smooth exercise during at least one hour, recommend some like swimming, walking, to run and bicycle. Example of menu healthy to lower the cholesterol Skimmed milk glass an integral, two toasts with rallado tomato and olive oil and a kiwi. Skimmed natural yogurt with perforated strawberries. Rice with vegetables and Emperor with wheat dealers. Of last fruit. Sandwich of turkey with integral bread + Juice of orange Cream of marrow and chicken with chicken broth.
Of last fruit. To take between 1,5-2 liters from water to the day and to accompany the meals with a small piece by integral bread. One can be included cotoots of wine in the food.