The results of a U.S. medical research shows that their proteins are essential

And ‘the result of a study published in the’ Journal of Clinical Endocrinology and Metabolism ‘which highlights the importance of protein from dairy products. In particular, a low-calorie diet with a higher protein content, of course accompanied by a little ‘daily physical exercise, can help protect the bones, especially in young women who are overweight and even obese.

The research was developed for 16 weeks studying three groups of overweight and obese women who do not have other illnesses or were premenopausal and who have observed a diet of milk, doing aerobic exercise combined with two cycles of weight lifting. As explained by Professor Andrea Josse, Department of Kinesiology at McMaster University: “Our results demonstrate the importance of the composition of the diet to maintain bone health and prevent damage during the accelerated weight loss through the recruitment of proteins from dairy “.

In addition, a previous study from the same team of researchers had shown that among the same subjects in different diets is no match in weight loss but not in effect: who takes a large amount of protein in fact has a greater loss of fat compared to lean body mass, increased levels of vitamin D and decreased levels of parathyroid hormone, which, if high, is generally associated with bone loss. The effects are beneficial in the long term, with a decreased risk of diseases such as osteoporosis in later life.

But in concrete terms what are the dairy products to bring to the table? All are rich in proteins, ranging from 8% to 30% of the ricotta cheese over fat as Parmesan and Grana Padano, but also contain large amounts of calcium, vitamin A, vitamins B2 and B12. Just be careful with the fat, especially in the presence of cholesterol. That’s why you should never exceed 50 grams per meal, although ricotta and cottage cheese you can get at least up to 100 grams. In any case, remember that there are no low-fat cheese, but rather semigrassi, such as those made with skim milk or goat’s milk.

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Many people around the world struggle daily against the dreaded cholesterol, which is that although it is a necessary lipid body, if it exceeds the appropriate levels, causes serious health problems.

There are two types of cholesterol in our body, called the good cholesterol (HDL) and bad cholesterol (LDL).High cholesterol, also known as hypercholesterolemia, favors the occurrence of cardiovascular diseases such as arteriosclerosis, myocardial or cerebral thrombosis, leading causes of death in the Western world.

Excessive consumption of saturated fat is the main cause of increased cholesterol, although this depends only on the diet. We also know that genes play an important role in cholesterol levels, as there are people who follow unhealthy diets and have low cholesterol, while others are adequate diets, exercise and yet need to take medication to keep their level of cholesterol.

Forbidden foods
The anti-cholesterol diet restricts some foods such as egg yolk, egg sauces, mayonnaise, viscera (including liver, kidney, brain, etc..), Seafood (lobster, shrimp and crab), bakery products and pastries (such as cookies, cakes, ice cream), pates, bacon, burgers, fatty meats or processed meats, cold cuts, dairy fat, fatty cheese, cream, snacks, chocolate bars, pre-cooked foods, fried foods with trans fats or artificial fats.

Foods allowed
An anti-cholesterol diet should consist mostly of plant products. We recommend eating low-fat milk, fruits, legumes, cereals (preferably whole grain), blue fish, egg whites, lean meats, chicken and turkey, olive oil.

Here we present a proposed anti-cholesterol diet www.medicosconsultores.com site. You can choose one of the options listed.

BREAKFAST AND SNACK

1. A glass of skim milk (skim), can be decaffeinated coffee, tea or other infusion like mate (typical infusion of Uruguay and Argentina) with milk, two slices of bread spread with light cream cheese or jam diet.
2. Juice (juice) Fresh fruit (preferably grape), fresh fruit, 1 fat yogurt (nonfat) or light
3. Decaffeinated coffee, 1 yoghurt with cereals (not recommended for people with high triglycerides)

LUNCH

1. Vegetable soup, lean beef with lettuce, tomato and onion, or use a combination of vegetables to your taste.
2. Mashed potatoes (potatoes), fish with grated carrots, or squash.
3. Lentils prepared with pimento and carrots, chicken cooked with peppers and tomatoes, A low-fat yogurt
4. Vegetable soup, grilled fish
5. Eggplant to taste, fish fillet to your liking Anti-cholesterol diet
6. Spaghetti integral (preferably), or other tomato sauce, do not add grated cheese, turkey breast fillet, grilled, with tomato and radicheta or spinach.
7. Salad with peppers, tomatoes and onions, haddock or other fish baked or grilled.
8. Vegetable soup, lean cuts Milanese, baked, or fried with little oil and is preferably olive or canola oil, nonfat yogurt.

DINNER

1. Natural tomato stuffed with tuna (tuna), fish with tomato
2. Spinach, boiled, soufle pumpkin (pumpkin puree, 2 beaten egg whites and baked), salad of lettuce and tomato.
3. Vegetable soup, chicken with mashed potatoes (potatoes)
4. Asparagus to taste, brown rice with seafood
5. Spinach pie, fish with onion
6. Beans (green beans, peas), potatoes (potatoes) boiled, 1 small serving of pasta, or 2 slices of pizza without cheese, tea
7. Corn (maize), boiled chicken salad
8. Asparagus, boiled, or sautéed and cooked fish to taste

Final Recommendations

The patient with high cholesterol should preferably cooked food preparation, do more exercise and try to lose weight if overweight.

It is very important to consult your physician before starting anti-cholesterol diet.

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