In order to raise awareness of all the importance of preventing high cholesterol levels, the Spanish Society of Community Pharmacy (SEFAC) has developed a set of recommendations based primarily on changes in lifestyle, and that a proper diet, exercise and smoking cessation are the most effective in lowering cholesterol. Recommendations “Eat a varied diet with plenty of grains, vegetables and fruits. “Reduce overweight. It has been shown that obese people are at greater risk of heart and arterial blockages than non-obese. “Reduce the consumption of eggs (maximum two three per week), whole milk products (ice cream, cream, butter, yogurt, whole fat cheese). “Adjusting the consumption of red meat two days a week and chicken, turkey or rabbit skin two or three days a week, and never in excess of 200 grams. “Enter in your diet white fish, especially the blue (sardine, trout, tuna, mackerel, salmon, etc.).. “Avoid fried foods as much as possible and preferably cook stews and grilled or barbecued, removing visible fat from meat before cooking. “Use salt in moderation. Too much sodium is very harmful for the heart and arteries. ‘Avoid the consumption of bakery products, fried and cooked, rich in saturated fatty acids that damage health. “Alcohol Control. In adults it is acceptable for up to two glasses of wine a day, but alcohol is generally not recommended in overweight people, pregnant women and patients with high triglyceride levels. “Try to do aerobic exercise (walking, jogging, cycling, swimming ) at moderate intensity (65-70 percent of maximum heart rate) for three to five times a week. This habit increases HDL (good cholesterol) and lowers LDL (bad cholesterol) and triglyceride levels. FREQUENTLY ASKED QUESTIONS What is the source of cholesterol? Most of the cholesterol in our body is produced by the liver, but also from some foods such as eggs, meat and dairy foods.

What makes cholesterol good or bad for health? Cholesterol travels through the bloodstream wrapped in particles called lipoproteins that there are two types: LDL ( giving rise to the so-called bad cholesterol) and HDL (which is the good cholesterol). LDL cholesterol is considered bad because it is deposited in artery walls and form atherosclerotic plaques. HDL cholesterol is considered good because it carries excess cholesterol back to liver to be destroyed. What are triglycerides? Triglycerides come mostly from the digestion of dietary fat, but also so produced by the liver and are the main type of fat the body carries. Are an important source of energy and, like cholesterol tend to increase with age and / or overweight. The normal value is up to 150 mg / dl. The accumulation of larger amounts, coupled with high cholesterol levels can greatly increase the risk of heart disease. Can I stop the medication when I adjust the volume level of cholesterol? In general, these drugs help reduce levels of bad cholesterol, increase levels of good cholesterol and delay the formation of atherosclerotic plaques in the arteries, ie “clean the arteries making them more elastic.” The proof that the medicine is doing its job is that cholesterol-the bad, the good and the total-were regularized, so that the heart is protected. Therefore it is important not to interrupt or modify treatment without the consent of the physician, because doing so could become the initial values.

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It was known that people with high cholesterol are more likely to develop colon cancer. However, so far, “there had been no prospective study that took into account the different types of lipoproteins (HDL cholesterol, known as’ bueno’-, LDL-commonly called bad cholesterol, triglycerides, apoA, apo B) and its role in this tumor, “says Carlos Gilsanz, head of Internal Medicine at the Hospital Gregorio Marañón in Madrid.

As stated Bueno-de-Mesquita, “we observe that for every increase of 16.6 milligrams per deciliter (mg / dl) in HDL and 32 mg / dl for apoA, try them to suffer the colon cancer were reduced between 22% and 18% respectively. “

Although the reasons are still unknown, researchers have several theories. They point to the antiinflammatory properties of HDL and also believe that ” a low concentration of this cholesterol “good” increased oxidative stress and, therefore, the destruction of cells, which may mark the beginning of cancer. ” For the time being only assumptions and further studies are needed to inquire on this matter.

To develop this study, which also involved a number of Spanish researchers have analyzed the profiles of 1,238 people with colorectal cancer (779 with the affected colon and 459 rectal tumor) and as many healthy. All were enrolled in a European research on cancer and nutrition conducted in 10 countries (EPIC study).

After examining their blood, their diet and lifestyle, the results were evident. Those with high levels of HDL cholesterol had a lower risk of colon cancer, “regardless of other markers are also associated with this tumor, like inflammation or insulin resistance,” the authors note in their article. In addition, “we did not observe association with rectal cancer.”

Given the results, could be considered ‘good’ cholesterol as an appropriate tool to mitigate the risk of colon cancer. To get to raise their standards, states Dr. Gilsanz, “it is best to exercise, avoid saturated fats and even take a little wine at dinner, but genetics is also important.”

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The cholesterol is a substance that is present in all animal tissues and is not necessarily bad, as the presence of his name is generally thought. The substance is present mainly in the bile and in gallstones, in fat and blood.

The absorption of fat from food, the body is done thanks to the presence of cholesterol. This is who synthesizes hormones and bile salts, and through a metabolic mechanism, maintains balanced amounts of cholesterol in the blood and liver.
The fat of cholesterol is needed for vital body functions, such as cellular, hormonal , neural, digestive and so on.

When cholesterol intake exceeds the levels indicated the mechanism is altered, and this can lead to the occurrence of hypercholesterolemia, or what is an excessive concentration of cholesterol in the blood.

This disease can be generated simply genetically or excess intake of animal fats. Its reduction is not as impossible as one might imagine when such a problem is detected it in a matter of days and under a strict diet should be low in fat, cholesterol is readily reduced.

This high concentration of cholesterol when combined with the calcium tends to accumulate on the walls of the arteries, creates one of the most dangerous diseases to the human body: the atherosclerosis.

This removes elasticity and reduces the diameter of the arteries, thus creating a difficulty in the proper blood flow and cardiac and circulatory disorders.
Because of this blood disease is more difficult to get to vital organs like brain, heart or lungs.

Tips for lowering high cholesterol

The following recommendations help to reduce excessive cholesterol, and if we can automate a healthy and good nutrition , there is no reason for this problem arise again.

- Reduced consumption of animal products, mainly eggs and butter, saturated fats and salt, which produces tension.
- It is also advisable to reduce the consumption of carbohydrates and sugars.
- Increase consumption of vegetables, vegetables, cereals , Nuts, Vegetable oil and margarine.
- increase consumption of antioxidant vitamins. Vitamins A, C and E and minerals zinc and selenium are antioxidants group. They reduce or prevent oxidation in the absence of fat particles and their subsequent accumulation in the vessels.
Vitamin C: citrus fruits, spinach and peppers.
Vitamin E: avocados, green leafy vegetables and nuts.
Vitamin A: carrots, pumpkin , red pepper and tomato. All fruits and vegetables that are red or orange.
Zinc: nuts, pumpkin seeds, cereals, fish, seafood and vegetables.
Selenium: whole grains, fish and shellfish.

Among the antioxidants can include wine, moderate consumption is very healthy to eliminate and prevent cholesterol.
- A plant-based diet is the most recommended to reduce or even prevent high cholesterol level in blood.
- Ingestion food of animal origin should not exceed 10% of the total weight of food consumed daily.
- a daily teaspoon soy lecithin helps to remove cholesterol.

To start a cholesterol-lowering diet should implement healthier habits for survival and a balanced diet. Needless to say, the snuff, drugs, alcohol and physical inactivity, harmfully increase the level of cholesterol in a person’s blood, so will need to be reduced at all if possible.

The basic diet recommended for cholesterol problems to overcome is:
- 50% carbohydrates (cereals, bread, potatoes, vegetables, fruits, vegetables)
- 20% protein (meat, fish, eggs)
- 30% fat

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Too much cholesterol can have an impact affect their health. That is why we suggest the following: How should a diet to lower cholesterol? – The diet should be normocaloric correct weight in cases of low-calorie or overweight or obese. – The calorie content of the diet influences the rate of circulating lipids been shown that diets high in calories stimulate hepatic production of LDL (bad cholesterol). – Avoid excess of soft drinks, candies, chocolates and other sugary foods rich in calories. – Limit fat intake undesirable because they increase total cholesterol and HDL values ​​unbalanced / LDL. – Avoid eating foods rich in cholesterol and saturated fats such as organ meats (especially the brain), fish eggs, fatty meats and meat products like sausages , salami and mortadella, coconut and palm oil used in bakery products, biscuits, pastry and ice cream under the name of “vegetable fat” and fat dairy products.

Moderate consumption of eggs, seafood and red meat. – Vegetable oils like sunflower, not negatively affect the cholesterol, however we recommend using olive oil as it is able to reduce bad cholesterol and raise levels of good. – Fish consumption should exceed that of meat. Fat Fish is very healthy and get regular LDL cholesterol levels. Get also provide more flexibility and elasticity of blood vessels and has an anti-inflammatory and anti-thrombotic, reducing the risk of cardiovascular disease. – It is recommended poultry without skin, due to its lower percentage of saturated fat and more polyunsaturated, which will improve plasma cholesterol levels. – Foods rich in fiber such as legumes, vegetables, fruits and breads, flours and grains. – gentle exercise for an hour a day is effective in lowering circulating cholesterol levels. Most recommended: swimming, walking, running, biking or any cardiovascular exercise. – This point becomes more important in cases of familial hypercholesterolemia (by genetic and non-diet) and should increase the duration of exercise sessions. Menu lower cholesterol Breakfast: A glass of skim milk, whole-grain toast with two grated tomato and olive oil and a kiwi. Mid-morning: nonfat plain yogurt with sliced ​​strawberries and a handful of grains. 2 nuts. Lunch: Rice with vegetables and asparagus emperor. For dessert fruit. Snack: turkey sandwich on whole wheat bread more orange juice. Dinner: Cream of chicken with zucchini and ratatouille. For dessert fruit. Take between 1.5-2 liters of water a day and accompany your meal with a piece of bread.

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It is silent and produces no symptoms, so that when a blood test appears cholesterol over 240 mg / dl., Or a bad LDL cholesterol above 160 mg / dl., Measures should be taken as lower high cholesterol reduce the incidence and mortality from cardiovascular disease and ischemic heart disease.

One of the best ways to lower high cholesterol is modifying our diet, and that should eliminate those foods high in cholesterol, and is more than advisable to start using those that are good for downloading.
We propose below some of the good foods that help lower high cholesterol . Consume will help you greatly.

Nutrition and good food for high cholesterol

Among the more suitable food for lowering high cholesterol, we find:
Fish
The oily fish containing omega-3 , a fat that helps lower cholesterol much higher. However, white fish are also good, to be lighter. Ideally, interspersed.

Olive oil
It is very good for lowering cholesterol, and are better choices virgin olive oil or olive oil, extra virgin oil both to fry.
Fruits and vegetables
Help lower cholesterol, and its use is recommended daily, at least 5 times a day. They also contain important vitamins and minerals for our health.

Milk and dairy products
The best option is to take non-fat products. You can also consumed fresh cheese, but no salt.

Nuts
Most nuts help against high cholesterol, and that despite a significant percentage contain calories, have good virtues against him.

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Maintain a balanced diet and do exercise is essential to the health and welfare of all people. Depending on the age and health status of each person, it is important to make some kind of physical activity, always taking into account the medical recommendations. Many times the excess kilos is not only an aesthetic problem, but keeping fit is necessary for the health of individuals, and evidence that practice exercises helps increase levels of HDL (” cholesterol good “).

Doctors recommend doing at least 2 hours of exercise per week, so is able to increase the amount of lipoprotein in the blood, which helps maintain cholesterol and physical exercise at acceptable levels.

The advice is that people incorporate into your routine habit of doing any physical activity whatever, it’s always better to record the intensity of what is practiced. Once the habit is easier to increase the intensity.

It is estimated that 120 minutes of exercise per week is achieved by burning about 900 calories and thereby directly affects the good cholesterol. There is also evidence that as long as possible, the best is to increase the amount of time spent in each workout, always accompanied by a good diet food. Those with low cholesterol levels are more likely to suffer some form of cardiovascular accident, so a good diet combined with exercise is as healthy for the heart.

Cholesterol and physical exercise for health

There are certain exercise routines that may be more beneficial for cholesterol because they point directly to the physical activities related to cardiovascular disease.

The most desirable are those routines that develop the three general categories: aerobic, strength and flexibility so that those exercises that include all those are the most complete and best health. All linked with aerobic exercises are extremely effective against cholesterol, such as walking, running, swimming, gymnastics and cycling.

Exercise linked to cardiovascular improvement is best for health, since they alter the muscle fibers and also:

• maintaining high oxidative activity
• stimulates the muscle cells that produce energy.
• Avoid fatigue
• metabolizes glucose-insulin dependent.

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The good cholesterol is called High Density Lipoprotein and it acts as the substance that removes the LDL cholesterol out of the system, thus decreasing the risk of having heart disease. You should know how to lower cholesterol levels, especially the bad one if you want to live a healthy and happy life. Experts always suggest going through a diet with balanced combination of fruits, vegetables, and omega 3 commonly found in fish oil to increase the level of HDL cholesterol in your blood. Avoid or strictly limit the intake of saturated fat which is greatly found in most dairy products and high fat meats. Get more tips on lowering cholesterol levels at lowercholesterol.org to make sure you are going through a proper diet.

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We know that our body ingests and produces two types of lipids: cholesterol and triglycerides. When levels of any of these blood fats we are looking at a picture of hyperlipidemia. This means that the altered levels of cholesterol or triglycerides in the blood is hyperlipidemia.

This picture may be inherited or occur as a result of an unbalanced diet rich in fats.

The types of hyperlipidaemia are:

Hypercholesterolaemia: Increased low density lipoprotein (LDL), what we call bad cholesterol. Bad cholesterol unlike the good (HDL, LDL) in the body travels in the opposite direction from the liver to other tissues. When there is excess cholesterol in the blood is deposited in the arteries and that’s when we have the risk of heart disease by clogging.

Hypertriglyceridemia: the increase of triglycerides in the blood. Most of this accumulation of excess fat in the liver is deteriorating and its functions. Most people with hypertriglyceridemia or advanced diabetes are overweight.

The medical treatment of hyperlipidaemia should be accompanied by a low-calorie meal plan, with foods rich in soluble fiber-type plant that will help reduce the level of blood lipids.

In Nutrition we’ve seen what food choices that help reduce bad cholesterol and triglycerides, as well as foods that are banned for these diseases. Remember to serve with a low consumption of sweets, sugars and soft drinks, which may also be present trans fats.

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