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Today there is much talk about cholesterol. Even mention the food that help the good cholesterol versus bad cholesterol reaching the point of much confusion.

The reality is that not all fat is bad, but there are certain fats that are good for the human body, including nuts, avocados and bananas. It is always good to check the percentage of fat in food, but also check other indicators such as cholesterol and triglycerides to make sure everything is right.

Commonly speaking, there are 2 types of cholesterol: LDL and HDL. The sum of the two makes total cholesterol. LDL for its acronym in English (low density lipoproteins) is known as the “bad” cholesterol while HDL (high density lipo protein) is known as the “good” cholesterol.

LDL cholesterol tends to stick within the walls of blood vessels under construction obstacles that may eventually cause cardiac arrest. Should be kept low, preferably less than 100 mg / dl. Among a range of 100 to 129 is considered normal, 130 to 159 is considered average of 160 to 189 over 190 high and very high and dangerous.

HDL cholesterol is considered by people as the good cholesterol. Instead of adhering to the walls of blood vessels is carried to the liver to be eliminated by the body and reduce the risk of heart attack. It is recommended to maintain a high level, at least 60 mg / dl. A low level (40 mg / dl for men and 50 for women) increases the risk of a heart condition.

If you are overweight, or are overweight, are inactive, drink much alcohol, or have a poor diet and do not exercise you are putting your body in a very risky, it is best to exercise daily, eat a balanced diet, eating fruits and vegetables.

In those days, arriving at the house of
my father on Sundays to go to the stadium, type 11:00 in the morning, the man had eaten a tamale with two Colombian Tolima. Before talking about the alignment with the Santa Fe would play in the afternoon, I suggested lunch options: a Creole sobrebarriga prepared by him, his specialty, a chicken rice with Doña Carmen, a neighborhood restaurant where stands Palermo a framed cover of The Spectator, in which former President Carlos Lleras Restrepo said that “Carmen sells the best chicken rice in the country”, or start early to El Campin and to reach one where María Luisa fry, outside Cholesterol Palace.

It’s hard to believe, but in the middle of the game, after lunch one of the options and have eaten a palette of vanilla and blackberry filling, the old had no trouble in accounting for a plate of suckling pig than they sell in the stadium. At night, we saw and went back to see the goals in each newscast to the sound of a chicken Mine asked Cali home. I accompanied him as far as my body let me. I completely ate lunch, the arepa of suckling pig and a leg of roasted chicken at night.

So when I set out to breakfast, lunch and dinner for a month stew, tamales, tripe and all the varied cuisine that offers national thought if my dad did for a half-life of 67 years died the old man anything could happen for thirty days. I also thought: if you eat half Colombia, why do not I do?
Before starting the diet Creole me out blood tests to check my cholesterol and triglycerides. I weighed, I measured the volume of my body, checked my physical and gave me tests and cardiovascular endurance, to ensure that no risks had the experiment. At that time, my body was a reflection of an individual athlete, which feeds, plays soccer three times a week and let the fat of the meat aside to avoid discomfort.

All ready. It would be something like a month in memoriam to the eating habits of my father, a test to see how far they can harm our tasty recipes rich in fat and calories, and a tour of the country through its cuisine. 30 days would possibly lead me to do some 75 percent of Colombians who have digestive problems, according to the Colombian Association of Gastroenterology, or the 250 000 who have the problem of obesity. Rather, a Super Size Me, the documentary in which American filmmaker Morgan Spurlock ate McDonald’s for thirty days, but in this case, to chibchombiano.

First hit the cup of coffee, a portion of cheese and two pieces of toast with that breakfast always replaced them with two egg arepas and Kola Román at the bakery down my house. Other times, began the day with fritters and cakes, sometimes a tamale pies pipián and two chili cheese dipped in peanut and Sundays, in the style of the old, a tamale special Tolima, or with a piece of chicken and Colombiana. The change was not serious, Creole breakfast in large quantities had already experienced this year at the Festival Vallenato. Corozo medlar juice or bun clean coastal cheese, pork, ground beef, whey, green banana rosquetes and at the same table was food enough to recharge batteries and continue the revelry.

So you could say that I was accustomed to breakfast like a king. A horse steak, chocolate and eggs almojábanas parakeets, and a couple of times chicken broth with egg, butternut, beef and cassava for two thousand dollars, in Market Square Paloquemao, were other dishes my first hit during the month of October. The truth is I did not feel markedly different, the only thing was that they thought from 11:00 am for lunch. A breakfast recommended by Adriana Camacho nutritionist should be a milky drink, such as yogurt, coffee or chocolate, a portion of fruit or juice, eggs, cheese, sausage, toast or arepas totaling about 750 calories. A tamal contains, on average, 1430 calories, so from very early began to tip the balance. Supercombo enlarged my new breakfast caused loss of appetite for lunch. In an evil hour, as if anything stand out is because the Colombian dishes served in large quantities. It is difficult to find the national dish.

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It’s a lot you can do to lessen or even eliminate the effects of high cholesterol. In fact, several studies indicate that 80% of the risk of CHD can be reduced by simple changes in lifestyle such as eating a healthier diet, exercising more, quitting smoking and relax more.

In addition to lowering the fat, you can also use the range of activ Flora pro · to help reduce cholesterol. Flora pro · activ contains natural plant sterols, which have been shown to reduce the absorption of cholesterol in the intestinal tract.

Flora is committed to improving heart health in the world. With over 40 years of experience in the fight against cholesterol and the development of heart-healthy products, we appreciate the importance of adults have healthy levels of cholesterol, so if you know you have high cholesterol, it is now time to take some simple steps to reduce it, to have a healthier heart.

If you’re worried about your cholesterol or some aspect of your heart health, you should consult your doctor, nurse or pharmacist.

What is high cholesterol? The amount of cholesterol in the blood can vary from 140-300 mg / dl. A level above 234 mg / dl is considered high, and is a risk factor for arterial disease. The government recommendation advises a cholesterol level below 200 mg / dl. In our country one of every two adults have cholesterol levels above recommended.

when it comes to cardiovascular disease as nutritional changes have to be drastic and immediate, not postpone it because the consequences can be serious: heart attacks, strokes, etc.. Cholesterol is a fatty substance found in natural the cell membranes of all tissues. Also part of the myelin sheath that surrounds and protects nerves and is used in the manufacture of vitamin D, bile and certain hormones. However, in excess, clogs the arteries.

There are two types of cholesterol, LDL or “bad” cholesterol and HDL or “good” cholesterol. The higher the LDL greater the risk of developing plaques in blood vessels. Therefore, it is interesting to have low LDL. HDL, however, is a natural vacuum plate, picks up the cholesterol that clogs blood vessels and transported to the liver, where it is eliminated in bile. Therefore, it is interesting to have high HDL. Some doctors prefer to talk in terms of ratio of cholesterol: total cholesterol divided by HDL. The ratio should be below 5 was considered as an optimum number ratio of 3.5. A high cholesterol may be due to a hereditary factor but also the lifestyle.

In any case, can improve cholesterol levels, reducing body weight (if overweight), increasing physical activity and following a specific nutrition program. According to research, if you are overweight, a reduction of about 4.5 kg can reduce LDL cholesterol by 5 to 8%. Exercise, even moderate, may also reduce cholesterol, triglycerides and blood pressure. In terms of diet, we must eliminate foods that contain saturated fat , trans fatty acids and carbohydrates . Saturated fats are found in animal foods such as meat, butter, whole milk products (including yogurt, cheese or ice cream) and the skin of birds. Also in some plant foods rich in fat such as palm oil. Numerous studies have shown that replacing saturated fats with olive oil or nuts (monounsaturated) can reduce LDL cholesterol significantly. Trans fats were developed in a laboratory to improve the duration of processed foods and serve their purpose but are still more dangerous than saturated fats. Found in many convenience foods packaged in crisps, snacks, fried foods and junk food that uses hydrogenated oils. There is no safe amount of trans fatty acids, so we must try to get away as possible from the diet. Foods high in cholesterol are not as harmful as saturated fats and trans fatty acids, however, if you want to reduce risk factors really should also eliminate these foods, among which include egg yolks, shellfish, beef liver and other organs such as viscera and foie gras.

Foods that should be taken are: Fiber soluble : Research has shown that additional consumption of 5 to 10 gr. soluble fiber may reduce LDL cholesterol by 3 to 5%. Some foods rich in soluble fiber include oatmeal, barley, lentils, Brussels sprouts, peas, beans, apples, berries, pears, raisins, oranges, grapefruits, dates, figs, plums, apricots, broccoli and sweet potatoes. The omega-3 and monounsaturated fats : oily fish are especially rich in omega-3. Numerous studies, conducted over the past 15 years show that people with diets rich in omega-3 have between 30 and 40% lower risk of coronary heart disease and suffer fewer cases of sudden death from arrhythmia. Therefore, it should take at least 3 servings a week of salmon, sardines, anchovies or mackerel. In addition, enriched eggs can take omega-3, walnuts, soybeans and ground flax. Another possibility is to take fish oil capsules.

Monounsaturated fats are found mostly in olive oil and olives, canola oil, avocado, macadamia nuts, hazelnuts, pecans, almonds, peanuts, cashews, pistachio and peanut butter. Plant sterols or stanols , naturally occurring substance found in small amounts in fruits, vegetables, legumes, nuts, and seeds. Research has shown that these substances reduce the amount of cholesterol absorbed from the intestine by 50% and LDL cholesterol levels between 5 and 14%. You can also take supplements. Alcohol : the benefits of alcohol-dependent cardiovascular risk factors of the individual.