Here is some basic eating advice to slow down atherosclerosis by dietary means:
- Increase your consumption of fresh fruits and vegetables for their antioxidant properties. Citrus fruit, broccoli, spinch, carrots, peppers, garlic, leeks and onions are especially beneficial.
- Eat more oily fish. Species such as mackerel, salmon and herring are rich in omega-3 essential fatty acids, which improve cholesterol levels as well as the elasticity of the arteries.
- Eat more oats, apples and beans for their soluble fiber which helps to lower cholesterol intake.
- Avoid all offal, reduce your intake of red meat, and switch to lean skinless chicken/turkey or fish. Red meat, unless ultra-lean and trimmed, may be high in saturates.
- When purchasing margarine, oil, or baked/processed goods, check food labels and choose foods low in trans-fats, hydrogenated or saturated fat, and low in sodium.
- Limit your intake of eggs to 3-4 per week. Eggs are high in dietary cholesterol.
- Reduce your intake of alcohol to moderate levels. Meaning one drink per day for women, or two for men. One drink is 12 fl oz of beer, a glass of wine or one measure of spirits.
Do you follow this advice?)))
ОтветитьУдалитьI try. It is difficult, because I am student)))). But I study biochemistry well and I know that level cholesterol depends on many factors, food is part of these factors. We must consider role of inheritance, physical activity and so on.
ОтветитьУдалитьWhat do you have for breakfast, dinner and supper then?If it isn't a secret?
ОтветитьУдалитьIt is not secret)). The breakfast includes porridge with apple or pear. Sometimes I allow myself cheese sandwich or egg sandwich ( don't often). During the day I drink kefir, because it helps me to restore Bifidobacterium flora. Today many studetns have problems with gastrointestinal tract becaouse of casual nutrition. In the dinner I try to eat liquid dishes with salad. For supper I prefer fish, porridge, in general light products.
ОтветитьУдалитьSo, you follow healthy life style)
ОтветитьУдалить