In many cases, a healthy diet sufficient to maintain both at safe levels
Despite being seen as villains, cholesterol and triglycerides are two types of essential fats to the body.
The first is necessary to production of new cells, bile salts, vitamin D and steroid hormones - such as testosterone and progesterone. The second is primarily due to regular power reserve.
The problem is that too much both bring harm to health.
According to nutritionist Joan Lucyk, Active Health Clinic, from Brasilia (DF), the first step to stop the evolution of this duo is modifying the diet. "This is the preferred form of treatment," he says.
salmon, omega 3
soybean food base
tomato contains lycopene
chia, high in fiber and omega 3
orange and lemon and other citrus fruits
Nuts groups: help in reducing cholesterol because they are rich in poly-unsaturated fats
Strawberry and red fruit: packed with antioxidants, which inhibit the oxidation of LDL
particles
Quinoa: in addition to high fiber content, it contains saponin, a substance that lowers cholesterol produced in the liver.
Vegetable oils canola and sunflower: are rich in phytosterols, substances that bar the absorption of dietary fat, which promotes cholesterol reduction.
The educational psychologist Marcia Cristina da Silva Neves Luciano, 42, of São Paulo, is one that could reduce cholesterol levels and triglycerides, which were on the edge, only to change their habits. "I chose not to take medicine. So, I started to control the diet exercise such as walking and Pilates, "he says.
One of the main challenges faced by Marcia was lower mass consumption - she is a fan confesses rolls and cakes. To make the healthiest sin, she changed the traditional French bread for one made with whole wheat flour and oats. At home prepared dishes, also replaced wheat flour in its full version. With the help of a nutritionist taught replacing soya oil by the oil in the preparations, as well as increased consumption of fruits and vegetables.
The breakfast in the morning, which was previously done in haste, today is a sacred time for Marcia. "I learned that I need to make this meal at home, quietly. So do not attack the basket of breads and goodies served at work in the morning, "he says. With these minor adjustments, the psycho got in about 90 days, make cholesterol levels and triglyceride levels return to normal. To follow their example, learn more about the two substances and find out which foods are allies in the endeavor.
Cholesterol
While a portion of this fat is produced by the liver, other food comes through. In the blood, it circulates bound to proteins, forming particles - those that stand out are LDL and HDL. "The main difference between them is that the LDL carries cholesterol to the body's tissues, whereas HDL dumps to the liver, where it happens disposal on how to bile salts," says nutritionist Fernanda Serpa, a board member of Functional Nutrition Brazilian Center (CBNF).
That's where comes the bad reputation of LDL: when it appears in large quantities, it contributes to the formation of fatty deposits (atheroma). These, in turn, can impede the movement of an important organ such as the heart, leading to events such as stroke. According Joan, there are cases in which the gene of the patient leads to imbalances in cholesterol levels. In others, food is often the major trigger for the emergence of the problem.
So to not have unpleasant surprises to undergo the blood test (which must be done annually), it's good to keep an eye on what puts on the plate. Animal foods, for example, are champions cholesterol. On the other hand, there are those who are true allies as they help reduce rates of this substance in the blood. See the guidelines:
Do not overdo it in ...
Meats, especially the fat, offal (liver, brains, kids), sausages, poultry skins and chicken wing
Dairy products (whole milk, yellow cheese, sour cream, fatty sauces)
Seafood (shrimp, squid, etc.)
Butter (ready cakes, pies, puff pastry, butter cookies)
Lard
Ice cream, filled biscuits, condensed milk, chocolate (white is the worst) fast food and salty (mostly clad)
Include in the diet
Oats: it contains a fiber that aids in the reduction of LDL cholesterol. According to the director of Nutconsult, studies have shown that patients who consumed 3 grams of this fiber have reduced 8-23% total cholesterol. To consume this amount, we need to eat about two heaped tablespoons of oat bran soup. "It's the meal that we find the highest concentration of this fiber," says Fernanda.
Soybean: a regulator of food and FDA drugs (Food and Drug Administration) suggests the use of 25 grams per day soya protein to prevent the onset of heart disease, since it assists in reducing LDL and total cholesterol levels.
Phytosterols: These substances are found in plants (such as sunflower seed) and also bar the absorption of dietary fat, which promotes cholesterol reduction. "You have to consume 1.6 grams of phytosterols daily to notice a decrease 8-15% in cholesterol levels," says Fernanda. As they are not as abundant as well in plants, the food industry decided to isolate them. Thus, they can be found in products such as margarine and yogurt.
Antioxidants: they (and here stand flavonoids) can inhibit the oxidation of LDL particles, decreasing their power obstruction of blood vessels. Flavonoids are found primarily in dark green vegetables, fruits (such as cherry, blackberry, grape, strawberry, jabuticaba and apple), grains (flax, soy, etc.), seeds, nuts, spices and herbs (turmeric, oregano, cloves and rosemary) and in beverages like wine, grape juice and tea.
Triglycerides
The nutritionist of Brasilia said that the high consumption of simple and refined carbohydrates and alcohol can make triglycerides rates go through the roof. When this happens, as well as cardiovascular complications and diabetes, a person may be prone to develop pancreatitis and suffer reduced HDL levels, that particle considered beneficial for facilitating the removal of cholesterol by the body.
The good news is that by adopting a diet a balanced diet, the positive effects on triglyceride levels not slow to appear. "The response to dietary modification is much faster and easier in such cases than in those with high cholesterol," compares Fernanda Serpa.
Learn how to set up the menu:
• Do not overdo the sugar: depending on the case, replace it with sweeteners
• Limit the amount of carbohydrates: not consumed in the same meal rice, pasta, potatoes and manioc flour. "Opt for just one source of carbohydrate and, if possible, in its full version," suggests the director of Nutconsult, of Rio de Janeiro.
• Check the intake of sweets in general, such as soft drinks, juices boxed already sweetened, desserts, candies, etc.
Include in the diet
Foods rich in omega 3. Fernanda says that this substance helps to control and reduce triglycerides and therefore should be part of the feed. To get it, simply bet on fish such as mackerel, sardines, salmon, tuna, cod and herring.
The recommendation, according to nutritionist, is 180 grams of food during the week. "One can also opt for capsules containing fish oil. But in this case it is important to look for a nutritionist or physician to supplement the prescription, "he says.
Hands-on
Many people are unsure of how to include foods cited in the day-to-day. So Fernanda Serpa, director of Nutconsult Nutritional Consulting, prepared some practical tips.
Prefer the oat bran, it is where is concentrated mostly the soluble fiber responsible for lowering effects of dietary fat absorption. The dose? Two tablespoons per day can be used on fruits (such as bananas chopped), of fruit salad or beans (replacing flour). Another alternative is to mix the bran vitamins.
Soybeans may be used as textured soybean protein (TSP). Thus, it is possible to use it in place of ground meat, after hydrated and braised, or together with beef to ground beef.
The recommended quantity of fish is 180 grams per week, which corresponds to three portions small or two large portions of fish (sardines, anchovy, herring, salmon, tuna, etc).
Phytosterols are found in fortified margarine and yoghurt. In such cases, the recommendation is 20 grams of margarine (1 tablespoon) or a pot of yogurt.
Antioxidants are to be acquired through consumption of four fruits a day and vegetables and vegetables at lunch and dinner (various colors to get different phytochemicals). In addition, it bet on green tea, whole grape juice and linseed meal.
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