Dear reader, if you have difficulty making a more restrictive Diet, you should at least make smart food exchanges that provide a more balanced and healthy diet.
1) French bread for wholesome
Here’s a way to start the day by protecting the arteries. The integral mass presents the body with good doses of fibers. This ingredient serves as food for allied bacteria that live in the intestine. Well nourished, some of them make more propionate, a substance that has everything to do with the fat levels in the circulation. “When it reaches the liver, it decreases cholesterol production, With that, the amount of this particle in the blood also falls.
2) Whole milk by skim
This scheme guarantees the entry of calcium, so dear to the bones, without a bunch of fatty penetrates. The skimmed drink has the same mineral content, with the advantage of having less saturated fatty acids. The excess of this type of fat raises the levels of LDL, the bad fraction of cholesterol. “This is because it reduces the number of receptors that pick up LDL in cells.
3) Soybean oil and others per olive oil
The gain from this exchange comes from the combination of beneficial fats and antioxidants that populate olive oil. One of its advantages is to provide generous doses of monounsaturated fatty acids. “They do not raise LDL levels and still help raise HDL, good cholesterol,” says cardiologist Raul Dias dos Santos of the Heart Institute of São Paulo. “In addition, the phenolic compounds of olive oil prevent the oxidation of cholesterol, a phenomenon that leads to the formation of plaques.
4) Mozzarella pizza with vegetables
The idea may not please the purest pizzeria fans, but it does a lot of service to the blood vessels. Leaving layers and more layers of cheese aside from time to time means pruning saturated fat from the menu. As you saw stars in the firing of LDL, the dangerous type of cholesterol. Replacing the mozzarella or four cheeses with the vegetable-covered rounds is a way out of tasting pizzas without fear. Choices are not lacking – it’s worth the entree’s pizza, arugula, broccoli and even zucchini. And they offer a bonus: fiber pips and antioxidants.
5) Snacks by Chestnuts
This exchange is meant for that moment when he paints hunger in the middle of the day. An easy, but unhealthy solution would be to resort to salty snacks or stuffed biscuits, snacks that usually rely on trans fat in their recipe. “It not only raises LDL but also contributes to overturning HDL,” warns Ana Maria. In order to escape from the malfeitora, bet on chestnuts and nuts – legitimate deposits of monounsaturated fat, which does exactly the opposite work. “Oil seeds are still sources of antioxidants,” she recalls.
6) Sugary cereals by oats
Oats are reputed to be one of the most nutritious cereals on the planet. So it deserves a space right at breakfast – whether in the form of flakes or in the porridge. A study by the Federal University of Santa Catarina proves, once again, its ability to cut off leftover fat from the blood. “Oats are rich in beta-glucans, fermented fibers in the gut and capable of regulating cholesterol synthesis,” explains the author, Alicia de Francisco, who is also Latin American coordinator for the American Association of Cereal Chemists. “We observed that they still increase HDL.”
7) Bauru per turkey breast and white cheese
Calmly, we do not intend to ostracize a snack as traditional as bauru. The problem is that it leaves something to be desired if cholesterol rates are already heading to the heavens. Just find out its ingredients: plate and ham cheese, stalks of saturated fat and cholesterol. How about replacing it with a turkey breast sandwich and white cheese, which is slimmer than its counterpart? Try it. One only needs to be aware of the size of the snack. Now, a gigantic stuffed baguette can provide more calories and fat than a modest sized bauru.
8) Shrimp per fish
Let’s face it: seafood is not so frequent in the Brazilian dish. But be aware during that trip to the beach not to overflow with shrimp. They top the marine cholesterol ranking – it’s 152 milligrams of fat in a 100-gram serving. That is, almost triple what is offered by the same amount of a fat fish as the salmon. This fish does better for another reason: it is loaded with omega-3s. And a new research from Columbia University in the United States reveals: omega decreases the uptake of LDL by the artery wall, preventing plaques.
9) Picanha por lombo
The pig is no fatter than the ox nor the ox is fatter than the pig. It’s all about cutting. There are bovine parts with less saturated fat, such as the rump and the filet mignon, and there are those steaks, such as the picanha and termim. The same reasoning applies to pork: the loin is leaner than the shank. But know that there are measures to cut the potential harm of any chubby cut. “Clean the piece before cooking it, removing all visible fat”, teaches Ana Maria. Also because, although we do not see, high doses of the nutrient are already entangled in the flesh.
10) Margarine for butter
They maintain a historic rivalry and still spark debate among experts. In dueling for healthy arteries, however, butter has a certain advantage.
11) Quindim for fruit compote
Sweets are often condemned for carrying too much sugar. When the discussion involves cholesterol, however, sugar weighs less than another common ingredient in quindins, brigadiers and cakes: fat. Butter, sour cream and other greasy ingredients that give consistency to quitutes carry saturated fatty acids, which boost LDL rates. No wonder, experts advise to exchange this type of dessert for options that, without losing the sweet taste, are degreased. The best example is the fruit jams. It just is not worth, of course, to abuse.
12) Grapefruit orange juice
This is to quench thirst and guard the chest. It is in the grape bark that is a partner of the heart, resveratrol. “It works on reducing cholesterol and has antioxidant effect,” says biochemist Tânia Toledo de Oliveira, from the Federal University of Viçosa, Minas Gerais. By preventing LDL particles from oxidizing, the substance indirectly prevents them from sticking to the vessel wall. Contrary to popular belief, resveratrol is not unique to wine. The natural grape juice is made on the spot (with peel, please!) Also makes it available to the body.
13) Herbal tea by tea-mate
It is not campaign against granny’s recipe, but camomile and related infusions lose ugly for mate if the subject is cholesterol. That say scientists from the Federal University of Santa Catarina, who evaluated the properties of this typical grass of the south of the country. “We noticed a drop of 8.5% in LDL levels in volunteers with normal rates and an extra 13.5% reduction in people taking cholesterol-lowering drugs,” says the pharmacist Edson Luiz da Silva, who led the research . The prowess comes from saponins, molecules present in mate. “They decrease the absorption of cholesterol in the intestine, favoring its excretion through feces,” he explains.
14) White onion by purple onion
This exchange can be extended to lettuce and cabbage: always prefer purple. Vegetables with this color harbor a pigment that placates cholesterol, anthocyanin. “Experiments on animals in our laboratory have shown that it greatly reduces the concentration of fat in the blood,” says Professor Tânia Toledo de Oliveira, from the Federal University of Viçosa. “The substance inhibits an enzyme involved in the synthesis of cholesterol in the liver, in addition to increasing its elimination from the body.” Strawberries and cherries, too, are anthocyanin reserves.
15) White Sauce Tomato Sauce
The pasta is the most innocent around here. Who encourages or not the escalation of cholesterol is the sauce – always. White is very fat. In 2 tablespoons we found 4.5 grams of fat. As the preparation requires cream cheese and cheese, the dish gets full of saturated fatty acids. A beautiful pasta with the sugo does not keep this danger. In the same 2 tablespoons, there is only 0.1 gram of fat. “Just try to use the homemade tomato sauce and avoid the butter when braising it”, guides the nutritionist Ana Maria Lottenberg. And, if possible, opt for the integral mass.
16) Milk chocolate by bitter
Cacao candy was noted as a friend of the circulatory system. But it is not all chocolate that, in fact, proves your friendship to our arteries. The kind that deserves respect is bitter. “It has less saturated fats than the white version and the milk,” says nutritionist Vanderlí Marchiori, a collaborator of the Paulista Association of Nutrition. “Not to mention it provides catechins, substances that help to sequester LDL and prevent its oxidation,” he says. But beware of the label: true bitter has more than 60% cocoa in its composition.
17) Salt for herbs and garlic
You have a way of preserving the vases without letting the food go insensitive: instead of exaggerating the salt, the ingredient that sponsors hypertension, use imagination and herbs as well as garlic. “It has compounds that can control cholesterol,” Vanderlí says. And herbs such as oregano and rosemary deserve to be invited into the kitchen because of their firepower against oxidation, a phenomenon you already know does not spare LDL, making it even more harmful to arteries. But this action may wane when the ingredients are exposed to high temperatures. Try to add them in the final minutes of cooking.
18) Chicken with skin for chicken without skin
A lot of people think that just stripping a chicken thigh baked in the dish to get rid of a cholesterol boom. Ledo mistake. “Removing the skin is fundamental, but this must be done before the meat is taken to the fire,” explains nutritionist Cláudia Marcílio of the Dante Pazzanese Institute of Cardiology in São Paulo. “When subjected to heat, saturated fat and cholesterol in the skin can dissolve and penetrate the flesh,” says Ana Maria. Then it will be late …
19) Cheese for tofu
The intention is not to throw more stones on the parmesan, the provolone and even the mines, but make room for the tofu, which is made of soy. It is a precious thing because it concentrates what the grain has the best: proteins and isoflavones. “Soy protein increases the activity of receptors that put LDL into cells and inhibits the main enzyme responsible for cholesterol production,” explains nutritionist Nágila Damasceno, from the School of Public Health, University of São Paulo. And isoflavones not only potentiate the decline of LDL but also prevent its oxidation.
20) Microwave popcorn by panela
It makes all the difference to invest an extra time to burst the corn on the stove. “It’s a way of controlling the amount of fat in the preparation, because it’s already fixed in the microwave product,” argues Dr. Maria Cristina Dias Paes of the Brazilian Agricultural Research Corporation, Sete Lagoas, in the interior of Minas Gerais. The version that gains in practicality loses points because it carries saturated and trans fatty acids. “In the pan, you can use a healthier oil, like canola,” says Cristina. Hence, you take advantage of the fibers of the corn, leaving your cholesterol in peace.