Cholesterol is transported in blood bound to proteins and other fats, forming the so-called lipoproteins. The best known by the general population are HDL-c or good cholesterol and LDL-c or bad cholesterol. HDL is considered good because they lead cholesterol from peripheral cells to the liver, preventing it from accumulating in the blood vessel walls.

Dietary cholesterol is found only in foods of animal origin, among which the viscera, meat and sausages, cream and butter, kneading pastry leading dairy ingredients or animal fats and eggs.

Until recently it was believed that excess cholesterol in the diet was the head of the incidence of cardiovascular disease. But it has been shown that what really matters is the total fat in the diet and its quality.

In short, we should not do without the fat, but consume each in proper proportion:

30% of total dietary calories should come from fat.
Regarding the quality of the fat, the recommended allocation is as follows:

SATURATED: 10% of the calories in the diet.
Monounsaturated: 10% of calories.
POLYUNSATURATED: 10% of calories.
In cholesterol, as recommended, is to limit your intake to less than 300 milligrams per day, or, what is, less than 100 milligrams of cholesterol per 1,000 calories.

Heart-healthy eating habits:

- Perform a varied, balanced diet in quantity and quality of food, according to individual needs.
- Practicing regularly exercise, according to the limitations of each person.
- Abandon the toxic habits (too much alcohol, self-medication, snuff …).
- It is necessary to suppress the snuff to be a risk factor to cardiovascular disease.
- Learning to follow a more relaxed pace of life, avoiding as much stress as possible.

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Polyunsaturated fats help reduce total cholesterol levels (both HDL-C, also called good cholesterol, and LDL-c or bad cholesterol) and triglycerides. In this group are the omega-6 fatty acid linoleic and omega-3, called EPA and DHA. In the omega-3 also includes the fatty acid linolenic acid, since from it our body produces fatty acids EPA and DHA. Linoleic (omega-6) and linolenic (omega-3) are essential fatty acids.

This means that our bodies can not produce by itself and must ingest them through food that make up the diet.Monounsaturated fats, reduce total cholesterol at the expense of LDL-c, prevent oxidation (main cause why these cholesterol particles tend to adhere to blood vessels forming the so-called plaques) and increase levels of HDL-c (protection factor of these diseases)

Therefore, they are particularly recommended the following foods:

Olive oil (preferably virgin first cold pressed) for their contribution of oleic acid, vitamin E (antioxidant) and other substances such as phytosterols (reduced blood cholesterol levels).
Seed oils (sunflower, corn, soy …) and nuts, for his support of polyunsaturated fats. The nuts have an extremely rich in linolenic acid, an essential fatty acid precursor of omega-3 fatty acids.
Fish and seafood, for its omega-3 fatty acids.
Saturated Fatty Acids

Saturated fatty acids tend to raise the levels or rates of cholesterol and triglycerides in the blood when consumed in excess. These are mainly found in meats, offal and by-products (sausages, pies, butter, etc..) Whole milk (cream and butter), eggs and food containing foods mentioned. Also present in coconut oil and palm oil, and products with trans fats (unsaturated fats that are saturated with hydrogen
order to have a semi-solid texture), such as margarines, industrial bakery products, snacks, etc.

Trans-fatty acids are derived from biological hydrogenation of ruminants or industrial, which produces isomerization of fatty acids that make up fat. It has been postulated that a diet high in these isomers may be a health risk.
There are many epidemiological studies that associate the consumption of trans fatty acids with risk such as increased LDL cholesterol and decreased HDL, increased risk of coronary heart disease, interference with the metabolism of essential fatty acids, etc.

The main sources of these are: margarine, french fries fast food, processed food (confectionery and bakery products, confectionery baths, ice coverage, sandwich cookies, candies, cookies, crackers and sweets, snack bar products, broths and soups .), bread, etc.

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Choose healthy eating habits for life is the basis for maintaining weight loss once it has undergone a nutritional regimen supervised by experts according to their lifestyle, age and height.

If you took the first step is to decide to lose weight through proper diet, congratulations! Now the big challenge will be to keep those kilos stable and, above all, try to be extra careful with the food you eat.

While most diets promise miracle results and even spectacular for the time they propose, be careful as it could be surprises to quickly recover all the lost weight.

To avoid famous yo-yo effect or rebound, try to always include in any scheme, more protein, vegetables, fruit and less fat or carbohydrates, and then some tips to help keep the weight off:

WHAT YOU NEED TO KNOW
The body has a specific number of cells that store fat, they increase or decrease in size according to the needs of the body, so take a low-fat diet reduces fat deposits present in your body.

To reach his ideal weight, eliminate all fats avoid suddenly, instead of this, do it gradually to the lowest level possible.

Check that your diet includes grains, fruits and vegetables, in terms of fats, fish and olive oil should make up most of them.

Animal fat, ie meat and dairy products are less healthy and should be taken in moderation.

Adopt strategies such as avoiding restaurants that lack of healthy options on the menu, and when you have no other alternative, ask for separate salad dressings.

If you eat any food in exaggerated form, this becomes stored fat, remember that the needs of protein and fat people are fixed.

Diets very low in calories with lack of exercise help burn both muscle mass and body fat but soon takes the rebound effect, so it should be increased gradually as the exercise is decreased caloric intake.

A BODY GOOD army is trained to efficiently use fat from the diet and reserves as energy sources.

The tendency to store fat is reduced with athletic training, if exercise intensity is high enough, the body will burn energy for hours after exercise and increase metabolism.

KEYS TO MAINTAIN YOUR IDEAL WEIGHT
If you did everything possible to lose weight and still has to rely on some products or miracle diets to get back to where it was, these tips will greatly help to keep it stable with little effort:

MAKE ANY TYPE OF EXERCISE; this, as well as allowing more energy consumption, will bring many benefits to your health.

WALK OR I run at least three times a week in a half-hour walk consumed over 130 calories.

Eating a proper, including water, vegetables and fruits in abundance, as well as small amounts of fat during the day.

Consuming carbohydrate complex as whole grain or pasta instead of simple sugars are in, as the former take longer to digest and give a feeling of fullness for longer.

MASTIC each bite, slowly, the brain takes to acknowledge that it has sated the appetite, making it easy to keep eating.

Drink a glass of water one hour before each main meal to fill the stomach faster avoid consuming so much food.

OFTEN signal the brain confuses thirst with hunger, so when you want to give time to eat out, drink a glass of water.

TO CONTROL HUNGER distribute food in small portions throughout the day rather than a few times, provided that total is consumed in the same amount to keep the glucose drops too low and causes appetite.

Select a fruit, cucumber, jelly or vegetable juice in cases where the hunger strike, these foods contain low-calorie, filling and nourish the body.

Avoid changing radically the way you eat, you can continue with normal food but with small portions.

A good tip is to include a salad or vegetables instead of higher calorie supplements such as rice, mashed potatoes or pasta.

Why weight?
When eating, the body converts food into energy, some of it is used to generate vital functions like movement and perform better physically and mentally.

If the embodied energy in food is more than needed, the excess is stored as fat in the body.
When you eat foods do not provide enough energy or in times of prolonged fasting, the body uses stored fat, which increases the weight.

A fat person when you eat many foods, spends little energy or both simultaneously.

Easier
Beware restaurants
One of the worst enemies in trying to maintain the ideal weight is, without doubt, eating in restaurants, but enough to overcome the temptations and follow these recommendations:

1. Have a glass of cold water, it makes you feel you have to satiety and prevent hunger and overeating.

2. If you do not have much appetite, select an entry based on rice, seafood or a salad with cheese and wash them down with wine, this will remove the craving to ask for anything more.

3. Avoid the temptation to order dessert, instead, opt for a coffee or cappuccino.

4. Ask for fish, chicken or breaded meat, prefer cooking mode the oven or grill and, preferably, with a salad as a supplement.

5. Avoid eating too many cakes in the lobby or an appetizer, as most are baked with butter or oil.

6. To measure the fat content in the bread, place a piece and put it on a napkin, notice if your hand gets sticky or if the paper is impregnated with oil, there will have the answer.

7. Choose vegetables flavored with herbs, spices or presentations purees or cold soups.

8. When you remove the trappings get essential nutrients every meal without the risk of eating calories.

9. Avoid addition of sauces based on butter or mayonnaise, fried everything, weathered or breaded.

10. Ask how to prepare food as it can be very greasy.

11. Replace the fries for vegetables or salads.

12. Ask the salad dressing is served on the side of your plate.

13. To spice up salads or other dishes, use onion, mustard, olive oil or lemon.

14. Ask the waiter to serve separate parts of your entrée, for example, take first the soup or salad, then rice or pasta, and finally the cut of meat, fish or poultry that asked, so feel greater satiety .

15. Replace the fries for the main dish for a baked potato, a salad or steamed rice as a garnish.

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