The factors causing an excess of cholesterol are many and
for the most part unalterable ... On the other hand, it is possible to act on
our diet, without radical change or even deprivation!
To assist you in your micronutritional approach and to
facilitate your everyday life, LESCUYER Laboratory advises you to follow these
few hygiene-dietetic tips to reinforce the action of Limicol. Do not hesitate
to speak to your doctor who will adapt them to your case.
DECREASE THE INTAKE OF FOODS HIGH IN SATURATED FATTY ACIDS
As the number one enemy of your arteries, saturated fats
are present mainly in foods of animal origin such as fat dairy products such as
cheeses, whole fresh cream, butter, fat meats (pâté, rillettes, sausage ...)
Red meats (lamb, mutton, pork, beef) and certain specific pieces (rib steaks,
ribs, ribs, chines ...).
Some vegetable fats are also to be avoided. Be sure to
restrict products whose ingredient list includes coconut or palm oils
(identified as hydrogenated fats).
PROMOTE THE SUPPLY OF UNSATURATED FATTY ACIDS
These fatty acids are preferred daily in your diet. When
combined, they improve your lipid profile by decreasing LDL-cholesterol
("bad cholesterol") and increasing HDL-cholesterol ("good
cholesterol").
These include omega-3 fatty acids (rapeseed oil, soybean
oil, nuts, oily fish, etc.), omega 6 oils (walnut oils, wheat germ, grape seed,
almonds, walnuts, etc.) (Olive oil, rapeseed, hazelnut ...).
FOCUS ON FOOD SOURCES OF FIBER
An intake of 30 g of fiber per day is recommended in adults.
However, on average, the intakes observed among the French population are of
the order of 10 to 15 g per day. Limit the refined products and prefer
unprocessed foodstuffs such as fresh fruits and vegetables, pulses, whole
grains and derived cereal products (bread, pasta, rice ...).
RAISE YOUR ANTIOXIDANT STATUS
In order to optimally protect the cells of your vessels,
opt for foods rich in major antioxidant substances like vitamin E (olive oil,
rapeseed ...), vitamin C (citrus fruits, red fruits, kiwis, cabbages ...) and
Beta-carotene (colored fruits and vegetables, etc.). By combining them in your
diet, you increase their synergy of action and contribute strongly to limit the
oxidation of blood cholesterol.
MONITOR YOUR SALT INTAKE
Ensure your sodium intake (2000 mg maximum per day) in
order to preserve your blood pressure. Thus, you maintain the health of your
arteries by limiting the deleterious effects of cholesterol. Start by
decreasing your intake of table salt and derivatives (broth cubes ...) not to
mention deli meats, preserves and products prepared commercially.
Enhance the taste of your dishes otherwise, by varying the
spices, avocados or other herbs and realize your dishes yourself, it is the
best method to control your intake!
ADOPT SIMPLE CULINARY TECHNIQUES
Cooking should be synonymous with taste, simplicity and
friendliness. The grill or plancha can reduce the fat content in the food. Make
traditional recipes by replacing the butter with vegetable oils of good
nutritional value (olive oils, grape seeds ...).
For sauces, bind with starch (e.g. corn) diluted cold or
make a "vegetable red" by always replacing the butter. Finally, opt
for vegetable cream (soya-based) to bring smoothness to your soups, sauces and
desserts while limiting your intake of fats.
Source: Lescuyer
Laboratory
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