concentration of blood cholesterol, so noxious by its negative effects on heart function and circulation can be reduced considerably through proper diet. Cholesterol is a substance found in all animal tissues, special form in the bile, gallstones, in fats and normally in the blood. The body needs cholesterol, since from it synthesizes hormones and bile salts play an important role in absorbing fat from food.

This diet is intended to reduce your blood cholesterol levels, not necessarily your weight. You see, fatty foods are virtually absent.

Breakfast

* 1 tz. skim milk / 1 cup of nonfat yogurt with 1C. oat bran. * 2 whole-grain toast with olive cream / 1

* 2 graham crackers with cottage cheese. * 1 fruit juice

Lunch

* 1 slice of cheese / salad greens. * Chicken or Turkey a la plantar / lemon fish with garlic and parsley. * Half baked sweet potato / rice to the gardener. * 1 fruit salad / 1 orange * 1 infusion.

Dinner

* Sandwich or pita bread with vegetables, nonfat cheese, olives, lettuce, tomato, spinach. Mushrooms, a few drops of olive oil. * 1 cup nonfat yogurt with 1 C. oat bran. * 2 peach halves in juice / 1 tz. gelatin. * 1 infusion

Value Measures

* 1 C = 1 tablespoon. * 1 tz. = 1 cup

Forbidden Food

MEAT: fatty foods like pork, bacon, sausage and other products made with pork.

Deli meats: Processed meats, cold meats other than turkey as (salami, portabella), hot dogs and hamburgers from fast food restaurants (are made of high-fat), viscera (kidneys, brains, liver, etc.).. pates.

BIRDS: fat (duck, goose),

FISH: canned in oil.

Seafood: lobster, shrimp, crabs, oysters.

EGGS: Limit egg yolks to two per week.

FRUITS: Avocado and Coconut.

PLANTS: The starchy vegetables (potatoes, corn, beans) should be used only if used as a substitute for a serving of bread or cereal.

LEGUMES: Beans (canned) with sugar or pork.

OIL: Do not use those prepared with salt, fried or oily. Japanned peanuts, nuts, candied or chocolate covered almonds. You can eat the natural measure for the calories they provide.

PAN: All cakes baked with butter or butter and sugar Commercial mixes with dried eggs and whole milk. Avoid sweet rolls, bagels and pastries.

CEREAL: Fried rice.

MILK: Whole milk and whole milk packaged goods. Cream. ice cream, puddings, yogurt, cheese, whole milk. Nondairy cream substitutes.

FATS: Butter, lard, solid margarine, commercial salad dressings, creamy sauces.

DESSERTS: fried snacks like chips, chocolates, sweets in general, jams, jellies, syrups, puddings, whole milk, ice cream and popsicles, milk, peanut butter.

DRINKS: sweetened fruit juices, soft drinks, chocolate made with whole milk and / or sugar. Broth, beef broth.

ALCOHOLIC BEVERAGES: 2 to 3 drinks per week.

Food Allowed

MEAT: Lean, beef or veal cuts not greasy.

Deli meats: turkey.

Poultry: Chicken and turkey.

FISH: all kinds of fresh fish or canned in water.

SEAFOOD: Crab synthetic.

EGGS: Egg whites (use free).

FRUIT: Eat three servings of fresh fruit daily (1 serving = 1 / 2 cup). Make sure to eat at least one citrus fruit daily. Frozen or canned fruit without sugar.

PLANT: Most vegetables are free to use. Wearing a yellow vegetable is recommended daily. The vegetables can be boiled, steamed, strained.

LEGUMES: 1 cup per day.

OIL: They contain very little saturated fat, are cholesterol free and trans-fats from hydrogenated fats. The secret to eating the oil is in the amount as though they contain all the nutrients and good fats, and finally in large quantity are high in calories so you have to limit ourselves to the recommended serving of 2 tablespoons a day naturally.

PAN: A piece of white bread or a slice of bread can be used, or three crackers as a substitute. Spaghetti or pasta (1 / 2 cup) can be used as a substitute for bread.

CEREAL: All cash or natural including cooked rice.

DAIRY: Always use skim milk or products made from skim milk, such as low-fat cheese (fresh, cottage, no cream, brown sugar), low-fat yogurt and skim milk powder or liquid.

Fats: Polyunsaturated vegetable oils from safflower, soybean, sunflower, corn or sesame seed.

DESSERTS: Limited to one serving per day, each portion replaced by a piece of bread or cereal: snow (1 / 4 cup) unflavored gelatin or gelatin flavored with sugar substitutes (1 / 3 cup), pudding made with milk skim (1 / 2 cup), egg whites, soufflés without butter (1 / 2 cup).

BEVERAGES: Fresh fruit juices, water, black coffee, tea or herbal tea, diet sodas, cocoa made with skim milk or defatted

ALCOHOLIC BEVERAGES: 2 to 3 drinks per week

Recommendations:

-Do not consume excessive denatured foods. -Avoid salt intake and replace it with substances or herbs. -Reduce the intake of fat, especially saturated fat. -Eat plenty of fiber to avoid constipation. -Eat lots of fruits and vegetables because they contain large amounts of minerals, vitamins and fiber. -Avoid alcohol "Make exercise because it will accelerate the process of combustion heat energy and prevent sagging.