HEART HEALTHY DIET

[maria angelica sassone]

No pain , no note and no bother . However, many people who have high LDL cholesterol (bad ) and that, precisely because they are asymptomatic, do not adhere to the initial dietary treatment until the levels are so alarming that require medication to correct it. According to the document "Control of cholesterolemia in Spain , 2000 : A Tool for Cardiovascular Disease Prevention , more than half of people between 35 and 64 years (57.8 % ) suffered a total cholesterol less than 200 mg / dl . This is the maximum level agreed by the European societies for the prevention of coronary heart disease. 16% of the population with the same age are diagnosed with hypercholesterolemia defined as having numbers equal or greater than 250 mg / dl. But there are still many people unaware of this fact because for years they have not done a blood test. So the Spanish Heart Foundation warns that those with blood cholesterol of 240 mg / dL have twice the risk of having a heart attack than those who are close to 200 mg / dl.

Hypercholesterolemia ( blood cholesterol level high) is associated with a high risk of mortality from coronary heart disease . And his deposition around the arteries is a cause of atherosclerosis , a precursor to stroke.

While most remedies are proving to be effective in some cases there is no known safe dose , duration of treatment or its side effects and contraindications

However, there are affected more concerned that , while continuing to adequate food, sometimes resorting to medical advice and others- most - on its own initiative , to take food or dietary supplements that are advertised as effective in lowering cholesterol.

One need only visit a pharmacy or a herbalist to see that their shelves are stocked with products that claim to lower cholesterol. Even chains specific foods are sold for this purpose. Among the many dietary supplements include flax seed and birdseed , products with added phytosterols and capsules or omega -3 beads . While most remedies are proving to be effective, all is not known safe dose , duration of treatment or its side effects and contraindications.

Effective as an adjunct to diet

These supplements should be assessed as an adjunct to dietary control limit or moderate hypercholesterolemia (200 to 249 mg / dl). Good to know that taking them is not always solve the problem and it is important to get regular analytical for monitoring .

-Soluble fiber. The hypocholesterolemic effect is due to limited and delayed intestinal absorption of cholesterol, to promote mixing with bile acids and that the set is eliminated in the faeces. There are many such supplements , fruit pectin , guar gum and glucomannan vegetables, oat bran, or plantain physillium ovata , flax seed or birdseed. The consumption of one or the other is a preventive help to control cholesterol , especially LDL (bad) , no change in cholesterol HDL (good ) but not triglycerides. Scientific studies show remarkable differences in cholesterol reduction between the different types of plants, and these differences are associated more with the dose used , the different types of diet followed , and even there are differences that may be associated with gender and regulation hormone , particularly in women. The key is to prove which is more effective and hit with dose, the amount consumed without causing intestinal discomfort .

• Linseed or flaxseed . two components are rich in bioactive , soluble fiber ( pectins and mucilages ) and unsaturated fatty acids ( alpha- linolenic acid , more abundant in flaxseed oil ). The latter is a direct precursor of omega-3 fatty acids , EPA and DHA. It is particularly useful among those with a family history of dyslipidemia or cardiovascular disease, and the mitigating effects are most evident in women and among individuals with higher initial concentrations of cholesterol. At the beginning of treatment the person may experience intestinal discomfort, passing over several weeks , or if you take the ground seeds .
• canary seed (Phalaris canariensis ). These seeds , better known as food for birds , are a popular and economical remedy to help reduce plasma cholesterol for its rich in soluble fiber.

The consumption of functional foods enriched with phytosterols as milk drinks or margarines be done always in proportion, for a limited time and with dietary advice and medical

-Phytosterols (or sterol ) and stanols. Daily consumption of two grams of these substances reduces total cholesterol by 10 % and 15 %, by interfering with intestinal absorption of dietary cholesterol and endogenous ( produced by the liver). Their action affects LDL cholesterol (bad cholesterol ), which has greater adhesion to the walls of the arteries, thus reducing risk of atherosclerosis. There are doctors and nutritionists suggest that if the initial cholesterol take functional foods enriched in phytosterols (sterols and stanols ) and milk drinks, margarine , etc. However, if the cholesterol limit is not very high , the decline can be obtained through a therapeutic diet for that purpose , including natural foods rich in these compounds (vegetable oils , nuts and legumes that stands between soy) Without recourse to so-called "functional." The consumption of such fortified products has to be done always in proportion, for a limited time and with dietary advice and / or doctor. Taking more does not achieve a greater reduction , and can have negative health consequences . In fact, these products are intended solely to people with health need for cholesterol lowering . Those taking medications should only be consumed under medical supervision, and its intake is not appropriate during pregnancy, infancy and young children.

-Soy lecithin ( phosphatidylcholine ). It is a phospholipid, a complex mixture of fats, essential fatty acids , phosphorus and two B vitamins (choline and inositol ). In the body , phospholipids in suspension help keep blood cholesterol and prevent it being deposited in the arteries and veins. The scientific reviews on the cholesterol-lowering effect of lecithin show that the majority of clinical trials in patients ( more numerous experimental animal studies ) have yielded positive results, but not convincing . For now, soy lecithin can serve as a complement preventive but not therapeutic, if you have cholesterol or a history of high cholesterol limit . At present not known exactly how safe dose and duration of treatment for this supplement is effective.

-omega -3 fatty acids (EPA and DHA). They are sold in capsules or beads , usually fish oil . The effects of omega -3 fatty acids on lipid metabolism are controversial and not well defined. Been shown to decrease triglycerides , increase arterial vasodilation , reduce the risk of thrombosis and blood pressure , and all these effects are suggested as protective of cardiovascular disease . But its effect on the levels of LDL -cholesterol and HDL -cholesterol depend on the type of patients and their initial cholesterol levels . Therefore, the consumption of these supplements can not be recommended to treat hyperlipidemia, unless expressly prescription .

The newest in study

• Chitosan or chitosan. It is a polysaccharide obtained from residues of the exoskeletons of crustaceans (crabs , shrimps , prawns , etc.). . In the United States is a hip cholesterol-lowering supplement . So far the studies give positive results , but we need more evidence to better characterize the effect of the compound in all lipoproteins , LDL , HDL and even triglycerides.
• Ginger, nopal, chitosano. Some research centers and pharmaceutical companies conduct studies that analyze the hypocholesterolemic potential of these compounds. Although the results of research are emerging as attractive in the adjuvant treatment of dyslipidemia , further studies are needed to substantiate these effects , the efficacy and safety dose , duration of treatment and possible side effects and contraindications.

essential food

A proper diet is the first step to start treatment to lower high cholesterol. Besides getting the settings, allows the person used to a healthier type of diet for life .

In light of the scientific evidence that dietary changes starting arise daily are including the following staples:

• extra virgin olive oil : Rich in monounsaturated fatty acids , vitamin E and phytosterols , all cardioprotective compounds .
• Nuts: a serving (4-6 units). Represents an interesting contribution of alpha- linolenic acid which the body converts into omega-3 fatty acids and also contains phytosterols , both recognized for their role in reducing cholesterol.
• Bluefish : at least 3 times a week. Reported a good dose of omega -3 fatty acids . The ration is 140 grams at least three days a week from a wide variety of blue fish , sardines , anchovies , horse mackerel, mackerel , tuna , bonito ...
• sesame seed derivatives ( oil, or tahini gomasio ), added to salads , creams, vegetable recipes , rice or pasta, bread smeared with ...
• Variety of vegetables without missing soy (yellow and green) and peas.
• Green vegetables ( chard , chicory , lettuce , spinach shoots or sprouts ...), and stem vegetables (leeks , celery , chard ).