How to control cholesterol in the whole family?

How to control cholesterol in the whole family?

Cholesterol is one of the global health problems that people face. Any semi-prepared foods or foods, as well as other products that are purchased from any store today contain stored fat ready to override the cholesterol of the whole family. Learn how to protect your family from the disastrous effects of cholesterol with a few simple tips!

Cholesterol is needed for the body

The human body needs a certain amount of cholesterol to function properly. But there are two types of cholesterol:

  • "bad" cholesterol (LDL) - promotes the appearance of cardiovascular diseases;

  • "good" cholesterol (HDL) - which helps eliminate bad blood.

What you need is to increase your HDL cholesterol level and lower your LDL cholesterol as much as you can. This can happen mainly by dieting!

Limit portions

The first step you need to do is try to create the correct portions of food at each meal. There is a tendency to consume more than you should at a meal. This is why you should take it as a palm measuring instrument. For example, a piece of fish should not exceed the size of a palm, and a snack of nuts or peanuts should enter the palm bridge.

Eat more fruits and vegetables

Give priority to vegetables and fruits in your plate! It is recommended to eat between 5 and 9 servings of vegetables and fruits per day. Those that help lower negative cholesterol are antioxidants. In addition, if you eat more fruits and vegetables, you will reduce the consumption of high fat foods, which is again a positive effect.

Consume more fish or seafood

Fish, especially fatty fish, but also seafood are real wonders in your family's health, so don't miss out on many of the food choices you make. Rich in Omega 3 fatty acids, fish help lower triglyceride levels, a fat found in the body that can increase the level of negative cholesterol.

Opt for fish such as salmon, sardines, tuna, trout, but do not cook it fried in oil.

Start your morning with whole grains

A bowl of oatmeal or other whole grains consumed at breakfast manifests its benefits in the body throughout the day. Fiber and complex carbohydrates from these will help you feel full longer, but lower your bad cholesterol levels in the blood. Among the choices you can add popcorn, brown rice, barley or whole grain flour.

Nuts, the wonderful food for cholesterol

If you crave a snack or feel the need to snack on something, then turn to peanuts or nuts. These are rich in monounsaturated fats, which have the role of lowering bad cholesterol and increasing the good one. However, do not overdo it with their portions, because they are rich in calories.

Choose fat, but monounsaturated

If you are still eating fat, at least choose the healthy ones for your family. Unsaturated fats, found in rapeseed oil, olives (and olive oil), seeds, nuts, peanuts, almonds and others, are rich in antioxidants that help regulate blood cholesterol.

Pay attention to carbohydrates

Carbohydrates are needed in your daily diet because it gives you the energy you need. But there are carbohydrates that are beneficial for cholesterol and others that are harmful. Choose whole grains (brown rice, quinoa), whole grain pasta and whole grain vegetables (peas, lentils, beans, etc.). Reduces the consumption of potatoes, white rice, pastry!

Give up cooking by frying

Choose steamed, boiled, baked or roasted, but especially the natural state of food for family meals. Stop giving up! They are tasty, but they have a begging effect on blood cholesterol through the intake of saturated fat.

Move, however little

With just 30 minutes of daily movement (not necessarily the room) you can help balance the blood cholesterol level. You can also do physical exercise by simply walking more alert, active games with children, dancing or running, not necessarily through a requesting program at the gym.

Keep your health up to date

All family members should be brought up to date with the analysis. Only this way you can prevent very serious diseases that result from neglecting cholesterol or other conditions. Following the analysis, doctors can recommend the best methods of preserving your health.