The 8 things to do to reduce cholesterol

בלוג בית המרקחת החומרים הטבעיים שלנו טיפים בבריאות טבעית

During the " We care about your heart " campaign, we found high cholesterol values ​​in many participants, hypercholesterolemia is an excess of cholesterol in the blood. The values ​​to be taken into consideration concern the fraction called LDL (the so-called "bad" cholesterol). Optimal values ​​depend on the coronary risk status:

• LDL less than 100 mg / dl: in people with coronary artery disease (CHD) or a risk for equivalent CHD (eg diabetes, multiple risk factors giving a risk greater than 20% at 10 years, other clinical forms of atherosclerotic diseases); 
• LDL less than 130 mg / dl: in people with multiples (2+) risk factors; 
• LDL less than 169 mg / dl: in people with 0-1 risk factors.

The non-modifiable risk factors are: age, sex, familiarity. Those modifiable are instead: Dyslipidaemia (high cholesterol and / or triglycerides) hypertension (high blood pressure), diabetes, obesity, smoking, sedentary lifestyle.

We remind you that in the pharmacy it is possible to carry out the test with a simple withdrawal from a finger and in six minutes to know the values ​​of total cholesterol, HDL (good cholesterol) LDL and triglycerides.

Following are the recommendations contained in the sheet prepared by AIDAP (Italian Association of Eating Disorders and Weight) for customers of Apoteca Natura pharmacies

Lifestyle changes Lifestyle
modifications are indicated for all people with hypercholesterolemia including those who have indications for drug treatment.

1) Exercise
Several studies have shown that regular physical activity can reduce the risk of mortality from cardiovascular disease. Physical activity should be performed daily for at least 60 minutes by those who must lose weight, for those who need instead of maintaining body weight they are recommended about 30-60 minutes for 3-5 times a week.

2) Lose weight if you are overweight
A weight loss of about 5-10% compared to the initial weight reduces the coronary risk.

3) Use vegetable seasonings
Abolish butter, lard, lard and margarine that must be replaced with vegetable oils especially with extra-virgin olive oil or oils of corn, soy, peanut or sunflower. In any case it is important to limit the intake of condiments and rich foods in condiments such as fried, in oil and sauces. Assume cereals and derivatives with few added fats. The pasta is allowed and should be seasoned with vegetable sauce or tomato sauce. Stuffed pasta (cannelloni, tortellini, etc.) must be abolished. The common bread is allowed without the addition of fats for which the seasoned bread (bread with oil, bread with olives, etc.) should be avoided. Prefer bread to other baked goods (crakers, breadsticks, etc.) that often contain fat.

4) Take lean meat in moderation
Consumption of meat should be limited to about 2-3 times a week by always choosing lean meats. Alternatively, it is recommended to increase the use of lean fish (at least 2 times a week) both fresh and frozen. The offal should be abolished because it is very rich in cholesterol. Among the cold cuts and sausages, sausage, salami, bacon, mortadella, cotechino, shoulder ham are to be abolished. Instead, you can use raw ham, bresaola, speck, cooked ham as long as they are deprived of visible fat. 

5) Limit egg consumption
Consume no more than two eggs a week or as egg pasta once a week. 

6) Choose skimmed or semi-skimmed milk and derivatives
Milk and yoghurt should be chosen skimmed or partially skimmed. Consumption of cheeses should be limited so it is advisable not to consume them more than twice a week, better once a week. 

7) Reducing the excessive alcohol consumption
The spirits must be abolished while the intake of modest quantities of low-alcohol alcohol (wine and beer) in the quantity of one glass a day can be granted. 

8) Limit the consumption of sweets
In small quantities jam, honey and occasionally ice cream with fruit flavors, pudding made with skimmed milk or dry biscuits are allowed.

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