Lipid-lowering diet here is what to eat

Lipid-lowering diet: what to eat? The fundamental principle, to be considered is the fact that this type of power supply is designed to control the cholesterol level. Precisely why saturated fats should be cut, so you might give up red meat to fat dairy products, in too seasoned foods and some types of fish. The cholesterol-lowering diet is based mainly on the consumption of fruits and vegetables and spices for seasoning. They should also be reduced refined sugars and white bread, which must be replaced with the integral one. Fundamental is also the intake of omega 3 and omega 6 guaranteed by the fresh fish, especially the blue.

What to eat

If we have to try to lower the cholesterol level, it should give up red meat, which can be a source of saturated fat. They are preferred the lighter meats, such as turkey or chicken. To be avoided, however, the canned meat and sausages. Among the types of fish that can be eaten as there are salmon, trout, tuna and mackerel, rich in omega 3, which have many positive effects on health.

Green light to fruits and vegetables, which contain vitamins and minerals and are also rich in fiber, very important to counteract the excess cholesterol. The fibers are also found in oatmeal, lentils, brown rice, whole grains in general, in flax seed. As for fruits and vegetables, they should eat 2 to 4 servings per day.

Careful attention must be devoted to condiments.

Can be used with peace of mind all kinds of spices, especially turmeric, garlic and chili. Very important may be the soy sauce, vinegar and mustard. To avoid the creams, gravy, butter, margarine and cream-based foods. For dairy products, milk, yogurt and cheese, should adjust to choose the low-fat versions.

The menu

Let's see which menu to follow a low fat diet, so as not to miss the body all the nutrients it needs and at the same time creating the conditions to lower cholesterol with diet and the right foods.

Breakfast: a cup of low-fat or skim milk or 2 cups of low-fat fruit yogurt, 200 grams of apples or 300 grams of orange or grapefruit juice, 3 slices wholemeal bread or 150 grams of cereal flakes.
mid-morning snack: 150 grams of fruit.
Lunch: choice of 80 grams of pasta or rice, or 150 grams of whole wheat bread. Preferred as tomato sauces, fresh vegetables or vegetables (140 grams). In addition 80 grams of turkey or chicken.
Afternoon Tea: 150 grams of fresh fruit.
Dinner: a second plate of fish, 80 grams of trout, swordfish, grouper, sardines, anchovies or mullet or 70 grams of mackerel or salmon, 50 grams of lean mozzarella salad (100 grams).