Did you know that according to some theories, we consume up to 6,000 calories on Christmas Day? If this is true, we make sure that there are as few of them as possible that would affect the rise of already elevated cholesterol. Many of them face this health risk, which, equipped with the right knowledge, can be mitigated. Wondering how?
People often have unrealistic expectations that we will regulate cholesterol solely and exclusively through diet. But even if we stick to a changed, healthier diet one hundred percent and get enough exercise, we can lower cholesterol by about 15 percent at best. But it’s also not such a small number to be quietly ignored. Especially since food that lowers blood cholesterol levels can also be used to prepare a huge number of delicious dishes.
INCLUDE FOOD THAT HELPS LOWER CHOLESTEROL IN THE MENU
These include in particular:
- Cereals - start the day with oatmeal porridge, instead of potatoes or pasta for a side dish, cook quinoa (which is considered a real supergrain), millet or buckwheat porridge, treat yourself to a good brown rice risotto ... The possibilities are many and they are delicious, you just have to make a leap from traditional choices.
- Another food that you should eat as often as possible is legumes. In addition to helping lower cholesterol, they are also a great source of protein, vitamins, minerals and fiber, and help us regulate digestion. So treat yourself to peas, beans, lentils, beans, chickpeas or soy as often as possible.
- Fatty fish such as mackerel, salmon, sardines and fresh tuna are rich in omega-3 fatty acids, which help lower blood pressure and reduce the risk of heart disease.
- Include as many dishes as possible in your diet that contain so-called healthy or unsaturated fats, such as avocado, coconut, sesame and olive oil, and wheat germ oil.
- An important part of our diet are also vegetables (for example, leafy vegetables, cabbage, broccoli, cauliflower, zucchini, eggplant, carrots) and some fruits (apples, cherries, citrus fruits).
- Garlic is also considered a miracle food that can help reduce cholesterol production, as well as nuts and flaxseed as often as possible - both have a high content of omega-3 fatty acids and fiber.
REPLACE LESS RECOMMENDED INGREDIENTS WITH MORE RECOMMENDED INGREDIENTS
We are all accustomed to rich shifts from sour cream sauce, but let’s not think that a shift from Greek yogurt can also be very tasty, and contains even fewer calories or is healthier. It is similar with other foods: replace red meat with poultry, plain oil with coconut, treat yourself to a squirt instead of wine ... Above all, avoid purchased or pre-prepared food - rather cook it yourself from ingredients you have bought yourself, and without additional preservatives or flavor enhancers.
DO NOT FORGET TO MOVE AND SAY NO TO SMOKING
Among the preventive measures that can lower cholesterol in a natural way, we also consider enough exercise or physical activity and smoking cessation, if of course we smoke. Since both have a positive effect on our body anyway - not only if we want to lower cholesterol - these are two things that should be our priority in addition to a quality and balanced diet.
NATURAL AID IN THE FIGHT AGAINST CHOLESTEROL
Of course, there are other ways to help lower your cholesterol. One of them is Biostatine MED, a medical device with mechanical action based on purified highly concentrated chitosan, which is recommended in the elimination of dyslipidemia (disorders of fat metabolism) and hypercholesterolemia (elevated blood cholesterol), two important risk factors for cardiovascular disease. Chitosan thus reduces the absorption of cholesterol and triglycerides ingested with food, and consequently reduces endogenous cholesterol synthesis. In addition, it forms a viscous gel in the digestive tract, which limits the absorption of fats and accelerates their excretion. Key to effective operation Biostatine MED however, it is the right combination of five natural active ingredients that work as a whole and take care of lowering blood cholesterol levels without negative side effects. Due to the synergy of highly purified chitosan and other ingredients of plant origin - fermented red rice, bioflavonoids, artichokes and vitamin C with antioxidant activity - Biostatine MED an established medical device in successfully lowering blood cholesterol and preventing cardiovascular disease.
Just before the holidays, Ana Žontar Kristanc published a new cookbook, Ana's Kitchen, inspired. It impresses with tempting recipes for everyone. For those who have problems with high cholesterol, her recipe for making a baked chocolate cake with buckwheat porridge and ganache will probably be especially interesting. The star of this dessert is buckwheat porridge, which partly helps lower high cholesterol. Enjoy a dessert that will even be useful for you!
BAKED CHOCOLATE CAKE WITH BUCKWHEAT porridge and GANACH
Preparation:
Wash the buckwheat porridge and cook in salted water, then drain and cool.
Beat the egg whites in the snow, froth the egg yolks with the sugar and butter. Stir in buckwheat porridge, grated apple, lemon zest, bitter cocoa, flour and cinnamon. Slowly stir in the snow and pour the mixture onto a well-greased baking sheet.
Bake in the oven, preheated to 180 ° C for 18-20 minutes (check with a toothpick if it is baked). Let the cake cool. Heat the cream until hot, but do not boil it. Grind the chocolate into the hot cream, wait for it to melt, then mix well.
Pour the ganache over the cake and place in the fridge to cool completely. Whip the sweet cream and sugar firmly, mix in the cocoa and spray the piles on the sliced cake with a syringe.
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