The Healthiest Habits

Each day from TV, newspapers and via other mass media devices, we are bombarded about bad effects of cholesterol and triglycerides. Don’t we know it!? It’s really annoying to listen and read about such things, even more when we can’t read about the solution of the problem. They just say we should eat healthier food. And this is what makes many people nervous- they do not know which food is healthier than the food they eat, i.e. people often don’t realize where they make mistakes. That’s where I jump in!  I’ll try to help as much as possible to those of you who need it.

It’s not true that cholesterol and triglycerides are completely “bad” for us. They do have some positive effects. Cholesterol is needed for the creation of some of the fundamental hormones, and for the building of cell membranes; while triglycerides provide the energy for the normal cell function. BUT, IT IS THE HIGH LEVEL OF THOSE SUBSTANCES THAT CAUSE NUMEROUS ILLNESSES. As I already said, many people do not see the difference between these two extremities, and they completely avoid eating foods that contain these things, which also leads to many (even more serious) disorders.

Elevated level of triglycerides is the result of irregular nutrition and overeating, and it’s easy to deal with it; but elevated level of cholesterol as its cause, besides irregular nutrition, has stress and genetics, so it is harder to deal with it. But, try some of these advices, and you’ll soon start to feel better, and your cholesterol level will be lower.

1. The main rule is to keep from fats and fat food. I know this is a common advice, but it really needs to be the first on the list.
2. Avoid fried and breaded food, because that way you’ll avoid taking in more calories and “bad” unsaturated fatty acids that are produced when heated.
3. Avoid salt and sugar, meaning: instead of while flour, use integral or corn flour; and instead of simple sugar, use integral cookies or a piece of black chocolate.
4. Buy milk and dairy products that contain no more than 1.6% of milk fats.
5. For example, for your breakfast, eat: integral buns or bread, and chicken or turkey breasts, high-quality ham (with less fats), or soy paste.
6. Also, avoid jam, mayonnaise, ketchup, butter, cream, and anything which is too fat or too sweet. The best thing is not to buy such foods so you won’t have the chance to it forbidden things.
7. Don’t even think of starting your lunch without proper chicken or vegetable soup.
8. As far as meats are concerned, the best choices are: turkey or chicken white meat without its skins, beef haunch, mackerel, salmon, herring, and whitebait.
9. Then: fresh vegetables, integral rice, cooked pasta. All the foods can be seasoned with parsley, oregano, curry, mint, chilly, ginger…
10. The best oils to be used are extra-virgin, or virgin olive-oil, or grape-seed oil. And the amount is- a tablespoon per portion, or a spoon if you cook something for the whole family.

I won’t tell you to eat 5 times a day, in smaller amounts, approximately per every 3 hours That way, your stomach will constantly work, and you won’t be hungry, so you won’t be in the danger of overeating yourselves. Your snack should contain 150g of seasonal fruits. And I also won’t tell you to drink at least 2l of water a day Instead of it, you can drink lemonade (no sugar added of course), freshly squeezed juices, unsweetened teas, a cup of coffee a day and, from time to time, a glass of wine, which will keep your blood vessels healthy. I didn’t tell you these few last things because I already wrote on it, so I assumed you remembered it