VEGETABLE CREAMS … LIGHT?
If your vegetable creams have cream for cooking you are adding a saturated fat to your diet that does not help you control your cholesterol. To lighten them, you can substitute the cream for vegetable broth, for skimmed milk or use the lighter cream varieties (18% fat).
ALWAYS LOOK FOR LIGHT FOODS
A food is considered light when it has less than 30% of calories than its reference food (ie, no light). But the fact that the words “light”, “without added sugar” or “low fat” appears on the packaging does not mean that they really have low levels of fat or sugar. It only indicates that they have less than the original, but may still have quite high levels of sugars or fats.
In fact, there are many foods that have hidden fat … and you may not know it!
EATING ONLY FRUIT
The fruit is a very healthy food, although it has a but … it is very rich in fructose, a sugar of rapid absorption. If you take a lot of fruit at dinner, your sugar will be stored in your body as fat. And this will also help raise your blood cholesterol level. The best time to have fruit is breakfast, as a dessert after lunch or at lunch.
DOING TOO MUCH SPORT
If you do an excessive physical activity, your body will suffer a drop in sugar (glucose) and will ask you for foods rich in sugars and fats. And it is proven that they end up consuming more calories from fatty foods than those spent exercising. However, doing a moderate physical exercise on a regular basis, especially if it is aerobic (walking, running, swimming, dancing …), helps reduce the “bad cholesterol” and increase the “good”.
SMOKING OR BEING A PASSIVE SMOKER
Breathing tobacco smoke causes “bad” cholesterol to better bind to the walls of the arteries. This increases cholesterol, triglycerides and platelet aggregation, favoring atherosclerosis and loss of flexibility of the arteries. If you have cholesterol problems, quitting smoking will benefit you.
SEE “NO CHOLESTEROL” AND DO NOT LOOK AT THE ENTIRE LABEL
Many foods that are presented as “cholesterol-free” do not contain this type of specific fat but can incorporate other fats, such as saturated fats or trans fats. And eating foods rich in saturated and trans fats often does influence blood cholesterol, even more than eating foods that contain cholesterol. Therefore, look at the amount and type of fats in food.
DRINK MORE THAN ONE GLASS OF WINE PER DAY
Many studies claim that drinking moderate amounts of alcohol, especially red wine, improves the levels of “good” cholesterol thanks to its phenolic and tannin components. But what happens when consumption is higher? It saturates the liver enzymes, responsible for metabolizing fats, which produces an increase in fat concentration in the liver and an increase in bad cholesterol or LDL. Therefore, the ideal is not to take more than one drink.
LIVE WITH STRESS OR ANXIETY
Stress is a natural response to a threat. The body is prepared by releasing hormones and mobilizing fat and glucose. If they do not burn and stress becomes chronic it is when the levels of fat (lipids) in the blood rise. Avoid doing sports and kill two birds with one stone, since aerobic exercise (walking, running, cycling, swimming) helps reduce cholesterol and also helps to reduce stress.
EAT PLENTY OF WHITE BREAD, RICE OR PASTA
The abuse of refined carbohydrates causes us to accumulate fat in the body since excess carbohydrates can be transformed into triglycerides. For this reason, it is advisable to moderate their consumption and opt out whenever possible by the integrals. These, in addition, thanks to their fiber content delay the absorption of cholesterol.
TAKE THE CONTRACEPTIVE PILL
There are drugs that increase the level of cholesterol in the blood. According to the Spanish Society of Cardiology, the main ones are the contraceptive pill, steroids, cortisone and diuretics. Also, your cholesterol can also rise if you suffer from diseases such as diabetes, hypothyroidism, ailments that affect the kidney or obstructive liver disease.
Excess cholesterol is a threat to health that does not face. You can have it elevated and not realize it until you do a routine analysis. How can it be if you do not abuse eggs or sausages or red meat in your diet? There are other factors that you may not have in mind and that have a decisive influence on your cholesterol level. Discover in our image gallery what mistakes you may be making without realizing it and that is raising your cholesterol. And remedy them.
THIS AFFECTS YOU
Cholesterol is a substance that our body elaborates naturally or from certain foods, and that is necessary because it intervenes in many vital functions. Why are we so afraid of him? The problem arises when your levels become unbalanced, as it can cause cardiovascular problems. The key to avoiding it is finding the balance between “bad cholesterol” (LDL) and “good cholesterol” (HDL), lowering the first and increasing the second.
HOW TO DECIPHER THE BLOOD TEST
- Total cholesterol. It must be below 200 mg / dl of blood. An excess up to 239 can be controlled through diet and exercise.
- “Bad” cholesterol, LDL. It should be below 129. Up to 160 is slightly high. Above this figure may increase the risk of suffering a cardiovascular disorder.
- “Good” cholesterol, HDL. It is acceptable above 50 in women and 40 in men. The higher the HDL cholesterol, the greater the protection against heart disease.
BEFORE IT IS HIGH
Elevated cholesterol is the result of a process that can be long. In the analyzes, you can find clues of imbalance. If triglycerides are high (more than 150 mg / dl) and HDL cholesterol is low (less than 60 mg / dl) you should start taking measurements.
MYTHS ABOUT CHOLESTEROL THAT YOU SHOULD KNOW
- Eggs raise cholesterol. False. You should not be so afraid of them. You can drink up to 3-4 a week. An egg contributes about 185 mg of cholesterol, but a day you can take up to 300 mg, so if you consume skimmed milk and legumes instead of meat that same day, you do not have to exceed the limit. Of course, get used to making tortillas with one yolk and two egg yolks, because the yolk is the one that contains cholesterol.
- Salads do not raise cholesterol. False. Salads are not always synonymous with light and low-fat food. That depends on the ingredients that it includes. If you usually drink it with fatty cheese, think that it is a source of saturated fats and that these influence your cholesterol level. The same can happen if you add bacon or sauces with milk and egg such as mayonnaise and its variants, etc.
- Phytosterols control my cholesterol. False. It is proven that phytosterols can lower cholesterol and therefore are added to different foods (dairy, margarine), which can help control it. But an enriched food cannot fix what spoils an unbalanced diet. The essential thing is to take care of the whole food. Do not neglect the rest of your food just for taking them.