Cardiovascular risks and other health concerns await the gap left by menus too rich in cholesterol and some fats to infiltrate your daily life.
To stay in good shape, it is important to control your diet.
Photo Lisa Fotios in Pexels
- Diversify your diet
- Favouring unsaturated fats
- Avoiding excesses of certain saturated fats
Diversify your diet
It’s no mystery, first of all you have to eat a variety of foods. To limit yourself to one category of food is not possible to stay healthy: 5 fruits and vegetables a day, proteins, slow and fast sugars but also lipids:
In other words, fats that must be chosen carefully. We often forget to say that lipids are absolutely essential for balanced meals.
Eating a varied diet means eating everything, but always without excesses.
When you want to eat healthy and above all avoid raising your cholesterol level, you have to follow some basic rules.
Favouring unsaturated fats
Every day we hear about the famous unsaturated fats found in vegetable oils such as sunflower, corn, soybean, olive, nut and grape seed.
A large quantity of these fats is also present in fish, particularly in the form of the famous omega 3, and in seafood, foods that can be consumed without moderation.
Unsaturated fats directly serve all our organs and the functioning of the human body.
Avoiding excesses of certain saturated fats
Over the past 30 years or so, excess dietary intake of certain saturated fatty acids has been known to play a major role in the risk of developing heart problems.
In fact, certain saturated fats, consumed in excess, can increase the risk of excess cholesterol.
This excess cholesterol, which is oxidized, will begin to deposit in the arteries to form the atheromatous plaques responsible for vascular accidents.
Therefore, total fat consumption should not exceed 30-35% of total absorbed calories, with less than 10% of calories from saturated fat.
Specifically, this means that a man should not consume more than 25 g of saturated fat per day, and a woman no more than 21 g.
Therefore, it is necessary to avoid the excess of delicatessen meat, fatty meats (beef, pork, lamb) and other foods that contain them.
Today, some manufacturers have replaced saturated fats with unsaturated fats in products that can be found, for example, in the cheese section.
Consumed as part of a varied and balanced diet, they help limit excess cholesterol.
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