Based on these data, and given its association with atherosclerosis and coronary heart disease, high cholesterol and has become a real public health problem in Spain. The situation is further compounded when taking into account that many young people do not know who have this problem because they have not done a blood test for years.
In fact, much of the population between 30 and 40 found to have high cholesterol after a routine test on mutual or periodic review of the company. Even many of these tests from a nutrition center. Many young people, concerned about their weight or aesthetics, go to a dietitian, who will suggest a recent blood tests and information to include in its history and thus achieve a more effective dietary approach.
Previous study of dietary habits
During the past 30 to 40 years, the diet in Spain is far from the Mediterranean pattern considered healthy. According to the National Statistics Institute (INE), during the years 1964-1965 were followed a pattern very close to the Mediterranean diet. During 1990-1991 it is clear, however, the increase in the percentage of energy provided by fat (from 32% to 42%). This growth is at the expense of carbohydrates, which have gone from providing 53% of total calories to 42%.
Therefore, the first step for treatment of high cholesterol diet is effective is to put in the hands of a nutritionist, who will examine in depth the history of the diet. You need to know the eating habits of the individual, their lifestyle (if you smoke, drink regularly or if you exercise regularly) and their health history to determine the dietary origin of the disorder. It is true that genetic determinants influence the development of cholesterol, although in most cases the source is food. In particular, is associated with an imbalance in fat intake (intake disproportionate trans fat, saturated fat and to a lesser extent, cholesterol). Predominantly carnivorous diet rich in dairy, pre-cooked pastry and bakery products is usually the common denominator in many of the cases analyzed in hypercholesterolemia limit.
Healthy Alternatives
Dietary habits, lifestyle and health history determine the source of dietary cholesterol
After an exhaustive record of habitual consumption of food, identify foods high in trans fats, which are the greatest harm to cardiovascular health with its great capacity to raise plasma cholesterol. Shall then be healthy alternatives to the usual 'snacks', salty snacks like popcorn or French fries, pre-cooked (pies, cakes, cannelloni or 'pizza'), cakes (and cupcakes sobaos) and bakery products.
It is also often abuse the strong-flavored cheeses and sausages. The lunch of sandwiches filled with these foods are common among many young people, who generally have jobs that require physical effort (construction and related trades). The BOLD and the abundance of saturated fats determines that a regular consumption of these products is, in part, because of higher dietary cholesterol in the blood at such young ages. They are also common foods in casual dining. Therefore, unbalanced daily dietary saturated fat and cholesterol and displace consumption of healthier foods like fish and eggs.
The nutritional imbalance increases if the diet includes foods rich in unsaturated fats known cholesterol-lowering effect, such as oily fish and nuts. It should think, then, in the form of inclusion without dietary change is radical. Thus, the person will get used to eating healthier slowly, with minimum effort and maximum pleasure.
Identifying the cause of hypercholesterolemia
The first step, knowing that you have high cholesterol, and has been given. The next is to analyze and assess risk factors for coronary heart disease, which can be individual (smoking, inactivity and unhealthy diet) or family (history of high cholesterol). In this regard, it should determine whether close relatives (father, mother or siblings) have high cholesterol or tend to, in order to rule out familial hypercholesterolemia, which would direct the treatment in another way.
The European specialist societies recommend that people without symptoms and with low risk are measured serum total cholesterol at least once before age 35 in men and before 45 in women. Then determined at intervals of five or six years to 75.
Spanish Heart Foundation warns that people with blood cholesterol levels of 240 mg / dL have twice the risk of myocardial infarction than those with figures of 200 mg / dl. In this regard, and by consensus of the national and international scientific societies, are accepted as normal the following:
- Picture: Steve Woods -
The American Heart Association (AHA) recommends changes in power within what it calls 'therapeutic changes in lifestyle' (TLC). Are aimed at modifying risk factors such as physical inactivity, poor diet, obesity, elevated triglycerides, low HDL cholesterol, smoking and excess alcohol.
Diet plays an essential role in primary and secondary prevention of cardiovascular disease. In fact, five major global trials substantiating the claim and have given consistent results on heart-healthy effects of dietary intervention. They have done research through diet with approximately 30% of total fat intake, but changing the quality of fat administered with an increase in the unsaturated fraction.
In the first study of Indian origin, recommended a diet rich in fiber, antioxidant vitamins and minerals, with an increased ratio polyunsaturated / saturated. In the intervention group was reduced LDL cholesterol by 12%, a decrease in coronary mortality of about 40%. Another trial, the 'Diet and Reinfarction Trial' (DART), increased consumption of fish and therefore the benefits were attributed to the effect of omega-3 fatty acids for their ability to reduce the risk of thrombosis. The relative decline in mortality from coronary artery was 29%. In a study conducted in Lyon (France), was given a Mediterranean diet enriched with rapeseed oil, rich in linolenic acid and oleic acid. The results showed a 70% reduction in cardiovascular morbidity and 50% of total mortality, confirming the significant preventive effect of dietary intervention.
The cholesterol diet to treat a limit should include foods with monounsaturated fat, linoleic acid and omega-3
Recently, the results of the PREDIMED intervention (effects of a Mediterranean diet in primary prevention of cardiovascular disease) are on the same line. It notes how, in comparison with a diet low in fat, the Mediterranean diet supplemented with olive oil or nuts have beneficial effects on cardiovascular risk factors.
Essential food
In the light of scientific evidence, dietary changes that arise from start to deal only with a cholesterol diet boundary (between 200 and 249 mg / dl) are including five foods on a daily basis for four weeks:
Monounsaturated fats: Avocado and olive oil
Two examples are the avocado and olive oil. The first can be used as an ingredient in salads. Also, mixed with lemon and a pinch of salt, it becomes a healthy dressing that can substitute olive oil. The plant bread tuna sandwich (blue fish) can also be spread with the ripe fruit. It is a healthy way to replace the ham with pork, ham or turkey deli, on sausages and cheeses.
Linolenic acid: nuts
A serving of nuts (4-5 units) may be included throughout the day. Between meals, provide an interesting dose of energy.
Fiber and antioxidants, citrus (including juices)
The grapefruit or other citrus fruits, whole or in juice can be taken at breakfast to increase from early morning dietary intake of antioxidants.
Natural sources of Omega-3 fatty fish
Should choose two or three blue fish in all the variety that exists (sardines, anchovies, mackerel, salmon or trout, among others) to include at least 3 days a week as a ration of 120 grams.
There are doctors and nutritionists also suggest taking functional foods enriched with phytosterols (sterols and stanols), which are sold as milk drinks or margarine, or other omega-3 enriched. Phytosterols are found naturally in oils, nuts and legumes such as soybeans. However, if the cholesterol limit is not very high, you can feel the cholesterol-lowering effects through natural foods, without recourse to the rich.
Four-week menu
A proper diet will also reduce cholesterol levels, used to a more healthy feeding
The proposed diet for four weeks is to follow a therapeutic diet to lower cholesterol. We have designed a special weekly menu which foods have been selected and given appropriate recipes and cooking methods healthier to lower cholesterol naturally by diet alone. The aim is twofold: firstly, to verify the effectiveness of lowering cholesterol with only the expected changes in diet, on the other hand, accustomed to a more healthy type of food for its preventive of heart disease.
This feeding can be followed also by those who have suffered a coronary disorder are treated with medication. Anyway, in these cases should be clear that diet serves as an adjunct to drug therapy, not as a single treatment.
In addition to the recommended diet CONSUMER Eroski offers over 1,100 recipes given in case of hypercholesterolemia that are very useful to vary the menu each week following a balanced diet plan. We invite you also to learn more about the cholesterol in the Health and Nutrition Guide of Consumer Eroski.
Snack Foods desayunos Scenes
Monday skimmed milk and coffee.
Bread with jam.
Grapefruit juice. Garganzos salad with fried leeks.
Roasted Rabbit with onions.
Bread and yogurt. 4 walnuts and yogurt. Tomato foam.
Lomos Sardina en zumo marinated fruit.
Bread and fresh fruit.
Tuesday skimmed milk and coffee.
Bread with serrano ham.
Orange and lemon juice. Vegetable soup with julienne of leek and carrot.
Sauteed chicken breast with vegetables.
Wholemeal bread and fruit. 4 nuts and fruit. Carrot salad with onions and peppers.
Microwave egg on tomato and pepper sauce.
Bread and yogurt.
Wednesday yogurt with muesli. Kiwi. Warm salad of spinach and mushrooms.
Black rice with cuttlefish.
Wholemeal bread and fruit. 4 walnuts and curd, mashed squash.
Trout grilled with peppers mixed.
Bread and yogurt.
Thursday skimmed milk and coffee.
Bread with jam.
Grapefruit juice. Lettuce, avocado, tomato and onion.
Chard soup with black beans and rice.
Wholemeal bread and fruit. 4 nuts and vegetable sandwich with tuna .. Endive and apple salad with paprika vinaigrette.
Sautéed ground beef with ratatouille.
Wholemeal bread and fruit.
Friday desntatada milk with coffee.
Simple cookies. Fruit. Dried fruit salad with quince vinaigrette.
Sirloin steak with mashed potatoes natural.
Bread and cheese. 4 nuts and mushrooms with garlic yogurt.
Golden loin with vegetables in the microwave.
Bread and yogurt.
Saturday skimmed milk with coffee.
Bread with cheese and honey.
Orange juice. Leeks and carrots.
Grilled salmon with rice pillaw "and sauteed mixed vegetables.
Wholemeal bread and fruit. 4 nuts and fruit salad greens with cherry tomatoes and turkey breast.
Eggs cooked with homemade tomato sauce and peas.
Wholemeal bread and fruit.
Sunday skimmed milk with coffee.
Nut bread.
Grapefruit juice. Spaghetti with garlic prawns.
Skewer pork loin with leeks.
Bread and yogurt. 4 walnuts and applesauce. Cream of mushroom soup.
Hamburguesa, observe the en of the atún.
Wholemeal bread and fruit.
Pagination within this content
Although the relationship between hypercholesterolemia and ischemic heart disease is gradual, it is considered cholesterol to total cholesterol levels above 200 mg / dl, and hypertriglyceridemia when the triglyceride level is above 150-200 mg / dl. Generally, LDL cholesterol should be less than 100-130 mg / dl and HDL cholesterol should be above 35 mg / dl in men and 40
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