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Cholesterol should be kept at a normal level, because a high level of cholesterol, and especially bad LDL cholesterol, can lead to serious health risks.
How can this be achieved through diet?
In public perception cholesterol often has a bad connotation, because it is associated with health risks and problems. In reality, however, it is a substance that is essential for the body, as it is involved in the formation of cell membranes, hormones and other substances.
A high level of cholesterol is the main risk factor for cardiovascular diseases, increasing the likelihood of ischemic heart disease, stroke and peripheral vascular diseases.
In addition, obesity is often a consequence of high blood cholesterol levels and recent research findings link high cholesterol levels with worsening symptoms of viral infections such as the flu.
For all of the above reasons it is extremely important to keep cholesterol levels within an appropriate range. The way is simple: a smart diet can ensure the desired cholesterol level and thereby good heart health.
What is the ideal diet for regulating cholesterol?
Although there is no single universal answer to this question, scientific evidence points in one direction: a vegetarian diet. However, this option is not easy for everyone. That said, there is no need to be discouraged, because experts note that there is another ideal option, namely the Mediterranean diet.
For many the Mediterranean diet is the best and most beneficial eating regimen. There is no precise definition of what should be included, but in general it means:
- Most of the daily calorie intake should come from plant sources, especially from fruit, vegetables, grains, grains, beans, nuts and seeds.
- Olive oil should be preferred as the main source of fat and replace other fats and oils.
- Daily consumption of low-fat cheese and/or yogurt is recommended.
- Consumption of fish at least 1-2 times a week
- Limit processed foods
- Moderate alcohol consumption, which means a maximum of two drinks a day for men and one for women.
Burn calories
If you want to maintain your desired weight, you should consume only as many calories per day as you burn. If you need to lose weight, the number of calories you consume daily should be lower than the number of calories you burn.
If you want to achieve maximum results, combine the right diet with at least 30 minutes of moderate-intensity exercise daily, for example brisk walking.
Source: ygeiamou.gr
