10 tips to lower cholesterol in the fall
Fall is approaching and with it the desire to eat a little more. Cold, unstable climate, chocolates and heavy meals are good friends, and almost always go hand in hand with this we must take care not further increase cholesterol. Therefore in this note brindaré you 10 tip that will serve to learn how to lower or reduce your cholesterol in the fall, to winter does not take you by surprise with high cholesterol.
As autumn and winter approaching, the desire to do activities outside the home decrease. This often leads to eating more and choose foods that are high in fat and calories. We must therefore try to get to winter with normal cholesterol levels to prevent this increase even more during the winter.
The question is how? Well, by implementing a series of simple but healthy suggestions.
10 tips to lower cholesterol in the fall
1. Replace butter and margarine with olive oil, raisins, sunflower, corn, soy. Consume them only as a condiment and not using it as a cooking medium. If you need to add a little oil, use cooking spray.
2. Choose grilled preparations, grill, oven, steam, and others that do not require oil.
3. Incorporating more fruits and vegetables to your diet, if they are raw best. Fruits blue, red and purple are the most recommended for its high content in anthocyanins, an antioxidant that reduces the synthesis of LDL cholesterol. On the other hand choose fruits that contain vitamin C such as citrus, strawberries and kiwi. This vitamin also acts as a natural antioxidant. As for vegetables, all are a good source of fiber, which helps reduce the absorption of fat ingested through food. They also contain vitamins and minerals beneficial to cardiovascular health.
4. Drink 1 or 2 glasses of red wine per day. It is proven that the grape contains a substance called resveratrol that helps reduce cholesterol and protects the heart and arteries.
5. Stir vegetables to your diet, not only for their fiber content, but also by their content of phytosterols. Natural substances that inhibit the absorption of fats.
6. Eat whole grains, oats, wheat germ, wheat bran, corn bran, and so help reduce levels of LDL cholesterol in blood.
7. Eat more fish meat that is rich in omega 3 and omega 6.
8. Add a daily handful of seeds and dried fruits to your diet, walnuts, almonds, pistachios, peanuts (unsalted), chia seeds, flaxseed, sunflower, sesame, and others are very nutritious and are able to increase HDL cholesterol in the blood.
9. Avoid eating fatty foods and snacks, pastries, cakes kneaded, etc…
10. Make physical activity daily, walking 30 minutes a day, helps to mobilize fat and strengthen the cardiovascular system.
These tips will not only reduce cholesterol in the fall, but also to prevent further increases in the winter.
Remember to check your blood fat levels, keep in mind that high cholesterol is usually a silent disease. Which when you have symptoms and may be some type of complication