How to treat liver and gallbladder

Wednesday, March 26, 2014

Cholesterol test

Do you risk being elevated cholesterol?

1 Does anyone in your family has or has ever had high cholesterol?

YES NO
2 Are you overweight?

YES NO

3 Do you eat meat every day, eggs, butter, full-fat dairy products, cheeses?

YES NO

4 Do you smoke every day?

YES NO
5 Do you have high blood pressure?

YES NO

If at least three questions the answer is yes, then you are at risk. Therefore, contact your doctor, who will refer you to the relevant study and possibly implement treatment.

How to fight cholesterol?

You should control your fat intake

Saturated fats (eg occurring in butter, cream, fatty pork, poultry skin) converted to unsaturated vegetable oils or soft spreads, which are the source of essential fatty acids Omega 3 and Omega 6

Note! According to experts, consuming 1.5-2.4 grams of plant sterols per day can reduce cholesterol levels.

What dairy?

Instead of full-fat foods that contain high amount of saturated fat, reach for low-fat spreads, skim milk and yogurt.

Exclude pork

Replace it with white meat poultry and fish. Eat fish at least 2 times a week.

Increase fiber intake


Choose whole grains:
  • bread, cereals, pasta, rice, couscous.

Note!
For example, whole grain pasta contains more than two times more fiber than traditional.
Reach for beans, peas, lentils and chickpeas.

Physical activity and a healthy lifestyle

Quit smoking, minimize stress (to find a suitable relaxation technique). Being physically active, maintain a healthy weight. Limit your alcohol intake to one small glass of wine (125 ml) or a glass of beer with an average alcohol content, or 25 ml of a spirit drink (or stronger wine).

0 Comments:

Post a Comment