Fats are highly useful for the organism. It is therefore useful to be present in the body in appropriate amounts. The basic components of fats are fatty acids. Among them there is a variety of substances called omega-3 and omega-6. Omega fatty acids are known to be essential for the reason that the human body does not produce it. This means fatty acids must be ingested through proper nutrition.

Fatty acids can be saturated, polyunsaturated and monounsaturated. Saturated fatty acids include acetic, butyric and palmitic acids. Fatty acids found in oils and fats that make up different foods. They are an important part of a healthy diet because the body needs them for several purposes. Fatty acids are now being added to some infant formulas.

Functions of the Omega-3

Fatty acids have an effect of decreased levels of cholesterol and triglycerides, and in turn reduce platelet aggregation in the arteries. This implies that the circulating blood platelets do not adhere to each other, thus preventing clot formation.

Other functions of Omega-3 highlights its role in the formation of cell membranes, form the bulk of brain tissue being the nerve cells are rich in Omega-3 fatty acids and prostaglandin become substances with an important role in regulating the cardiovascular, immunological, digestive, reproductive and have anti-inflammatory effects.

Omega-6 fatty acids are common fats found in soybean oil, nuts and seeds. These include fatty acids like linoleic acid, and arachidonic acid and gamma-linolenic acid (GLA). LA is found in common cooking oils, including sunflower oil, corn oil, canola oil, and safflower oil. It is essential because it helps the body repair itself.

Foods Containing Omega-3 and Omega-6

Omega-3 and omega-6 are found in high concentrations in fish, and to a lesser extent seeds and vegetable oils such as linseed, soybean, pumpkin and nuts. Its use reduces serum cholesterol, TAG, consecutive ischemic damage to heart attack and stroke by reducing blood viscosity and blood pressure. To prevent this type of disease it is useful to the consumption of 400 grams fish per week.

New research on omega-3 fatty acids, an oil produced by very cold water fish, show that in humans minimizes the risk of atherosclerosis (hardening of the arteries) and the formation of cholesterol.

Omega-3 fatty acids is very important to consume this oil because it helps our arteries are more elastic by reducing the risk of hardening of the same. On the other hand, if we eat foods rich in Omega 3, we have no chance to make cholesterol, which is generated by the intake of saturated fat.

Also, consumption of foods containing omega 3 fatty acids, helps children to have greater visual acuity and best development of the retina and nervous system. For this reason, we recommend eating fish 2-3 times per week for pregnant women.

Omega-3 fatty acids are very important in the development and function of the central nervous system. Omega-3 fatty acids help decrease inflammation, and some omega-6 fatty acids tend to promote inflammation. The typical American diet tends to contain 14-25 times more omega-6 fatty acids than omega-3 fatty acids. The fatty acids affect cell feed and may have some effect on those affected cells or inflamed condition of lupus, rheumatoid arthritis and asthma. Better protected cells are less likely to become inflamed.

What are the fish that contain higher content of Omega-3 fatty acids?

The coldwater fish and deep sea fish. Among the most common fish that can be mentioned are: tuna, mackerel, sardines, salmon, trout, smoothhound and threshing. Shellfish also contain Omega 3, and among those that may be mentioned are mussels, oysters, cockles, etc.

Fish are known to be the best source of Omega 3 fatty acids. Fish provide varying amounts of omega3 fatty acids in the form of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Fish oil, on the other hand, contains ALA but also lots of EPA and DHA. Fish oil is a direct source of EPA and DHA, so the question of whether or not ALA can efficiently be converted to EPA and DHA becomes obsolete.

However, only 30% of the cholesterol that is manifested in our blood comes from food because 70% is produced by the body itself.

Generally, in most countries with large plains, they have very poor eating habits as regards to consumption of fish, so it is essential to generate or induce this habit to reach a higher blood level of health.

If you want to lower cholesterol naturally, you should know some cholesterol lowering foods. Eat healthy foods and exercising regularly can help lower your cholesterol or keep a normal level. In addition, lack of physical activity and poor diet can increase your cholesterol.

The consumption of plant fibers is critical, particularly since soluble fiber binds to fats and removes them directly through the feces. This type of fiber found in legumes, glucomannan, guar gum, oat, barley and fruits such as apples. Oat bran and brown rice are the most recommended for lowering cholesterol.

You must use cold-pressed vegetable oils and unrefined, like olive oil, soy, evening primrose, borage and black currant. These last three, rich in essential oils, reduce LDL levels and blood thinners.

Garlic either raw or as tablets or pearls is by far the king of struggle anti-cholesterol. It helps to eliminate cholesterol and favors artery elasticity, and is also thus a good remedy for hypertension.

Fruits, vegetables and whole grains in general should be consumed daily when it comes to lowering cholesterol. Consumption of oily fish like salmon, sardines and tuna reduce blood cholesterol. Nuts in moderation and consumed raw should be taken into account.

The use of chromium picolinate: it has been shown to reduce total cholesterol levels and improves the ratio of LDL and HDL.

Coenzyme Q10: powerful antioxidant that improves circulation and reduces the formation of arterial blockages.

Garlic: garlicky that reduces blood pressure and cholesterol.

Soy Lecithin: it also reduces blood cholesterol.

Vitamin B Complex: controls the level of cholesterol. These vitamins are necessary for the metabolism of fats since they protect the liver from fatty deposits. Vitamin C and vitamin E are used to lower cholesterol because they improve the circulation.

Do not drink alcohol, sugary drinks and carbonated colas. Moderate coffee consumption, increasing the risk of heart disease if consumed excessively.

Margarine, lard and butter: they are hydrogenated fats that clog arteries. Heat oil or fat, oxidized to produce the same free radicals, very harmful to health. Besides the heating of the fat acids as trans, toxic, which also block and clogs the arteries and increased levels of blood cholesterol.

Dairy foods: cheeses are especially rich in saturated fats. Saturated fats are closely linked to obesity, overweight, cardiovascular disease, etc. Nondairy cream substitutes (coffee) are rich in coconut or palm oils, highly saturated.

What is the relationship of egg cholesterol?
Egg yolk is rich in cholesterol. There are many studies indicating that cholesterol from the yolk does not change the values of blood cholesterol, so you can eat three or four times a week, although cholesterol is above normal levels.

Clearly, the egg is an excellent and healthy food because it contains protein of high biological value. The egg yolk provides healthy fats: phospholipids, linoleic acid, choline, and cholesterol. Provides phosphorus, zinc and selenium, as well as vitamin A, vitamin D, B12, folic acid and biotin.

Cholesterol is a crystalline substance that belongs to the group of steroids. It is a lipid, since it is fat soluble and insoluble in water. It is found naturally in our bodies, since cholesterol is needed to carry out all our vital functions properly. Cholesterol is present in the brain, liver, nerves, blood and bile in both humans and animals. So they always said that to reduce our cholesterol levels should avoid eating foods of animal origin.

The liver produces 80% of total cholesterol and the other 20% comes from the diet. Cholesterol is involved in metabolic processes, hormonal, digestive and nervous. It is transported from the liver to the cells via proteins called lipoproteins. The cells use what they need and the rest remains in the bloodstream waiting for other lipoproteins it back to the liver.

The lipoproteins that transport from the liver to the tissues are the LDL (low density lipoprotein), known as “bad cholesterol.” The HDL (high density lipoprotein) or “good cholesterol” are responsible for eliminating excess cholesterol from the blood and tissues to return back to your liver and fly to join the LDL. And so it is celebrating yet another cycle that is in equilibrium if it works correctly.

All of this balance can be changed when the amount of cholesterol in the bloodstream exceeds the amount of HDL to pick it up. It is when cholesterol sticks to the walls of arteries forming plaque, clogging and jamming through blood, a pathology that is known as arteriosclerosis, which leads directly to many health problems.

Therefore, where an analytic our HDL levels are high and the LDL is low, we will have lower risk of heart disease or clogged arteries, as long as our eating habits are correct.

The blood cholesterol level set to normal “safe” is 200 mg / dl (HDL + LDL), it increased risk of heart disease when it exceeds 200 mg / dl. The risk becomes too high when above 240 mg / dl.

Within these total cholesterol values is fundamental relationship between HDL / LDL, if the HDL level in blood is less than 35mg/dL, it is actually increased cardiovascular risk despite having blood a total cholesterol of 200mg/dl. As HDL levels decrease, the greater the risk of cardiovascular problems.
Normal values of HDL in the blood are between 50-60 mg / dl.

Given these values and what it represents for our health, an imbalance of these, we follow both a controlled diet and limited in saturated fats, avoiding sugar and alcohol (increase the production of cholesterol the body produces). These three factors are contributing to increased levels of cholesterol. So we must also stress control as it is shown that generates an overproduction of natural cholesterol.

Other causes of high cholesterol are cholesterol gallstones, impotence, high blood pressure (hypertension), and mental impairment. Other studies have found a close relationship between cholesterol and some cancers. We must not forget the hereditary factor, as many are people who have high cholesterol despite following a healthy diet low in fat and that nevertheless fail to reduce their LDL levels.

The international recommendation given by the World Health Organization, is not to exceed 300 mg of cholesterol in the diet. Controlling the intake of saturated fats is essential to not develop hypercholesterolemia.

The body needs cholesterol to function normally. But having too much can increase the chance of heart disease. It is a “fat” or lipoid essential to our organism if it is in good proportion. It is only present in living animals. It is essential to form cell membranes, bile acids and hormones from the adrenal cortex and gonads.

In excess accumulates in the inner walls of the arteries and can cause various cardiovascular diseases.

Cholesterol Nutrition
From the outset we have to avoid red meats (especially the fat part), pork and dairy products, and if not skimmed. Coffee, alcohol and any exciting excessively must elimination. Although some studies affirm that a cup red wine a day helps lower cholesterol.

We need to drink plenty of water and drink that unless the body tends to produce more cholesterol to protect cells.

Increase fiber is really important because it helps our body to slow down the absorption of fats and sugars. We increase the amount of fruit, vegetables and whole grains. Oat bran is a more effective fiber.

To assure that our diet contains Omega 3 fatty acid. In addition to the blue fish we have the germ of wheat and linseed, or flaxseed as great allies.

To monitor protein levels as often to care for the cholesterol started to feed only on vegetables, pasta and fruit. If our diet is too rich in carbohydrates can also manufacture cholesterol if balance our insulin level. Remember that raw nuts, legumes (lentils, chickpeas, beans, soybeans, etc..), Tofu, seitan or gluten, yeast and seaweed are also rich in protein and change does not raise cholesterol (download help)

Weight loss and control is another important step in lowering cholesterol. Cutting calories and increasing activity levels is the only safe, effective way to lose and manage weight. Exercises assistance with weight control, good blood circulation, and proper functioning of various organ systems. Different types of yoga for reducing cholesterol are vinyasa, hatha and kundalini.

Try to spend no more than 5 or 6 hours without eating in order not to hypoglycemia because otherwise we can take the insulin and “make” cholesterol.

Consult the specialist about the consumption of chromium and magnesium or not.

If there is a high stress level as would be desirable to take a supplement of antioxidants (vitamin A, C, E and selenium) Ask advice from the specialist.

Soy lecithin is the fat content of soybean (soya) and emulsifies cholesterol and thus are not so easily attached to the arteries. Our body and expels it more easily.

Unrefined vegetable oils (such as sunflower, soybean and linseed) are very effective in lowering cholesterol while the king is the extra virgin olive oil (cold pressed and unrefined)

High fiber foods include fruits, vegetables and beans. The fiber comes in two forms: soluble and insoluble. The soluble nature seems to pack the maximum stroke to reduce cholesterol.

Avoid excess sugar and artificial sweeteners. The Agave or Stevia (a pity that in many countries still are hard to find) sweetened and also help us to lower cholesterol and blood glucose levels.

Exercise is very healthy for most of the diseases, There is no doubt that regular exercise have many incredible benefits to promote our health. Exercise can also lower LDL cholesterol (bad cholesterol or low intensity). The advantage is that at the same time also a benefit for most cardiovascular risk factors.

1. Improving tolerance to carbohydrates: physical exercise enhances the effectiveness of our insulin causing it to more easily regulate our glucose levels and helping to burn abdominal fat.

2. Regulating lipids or fats: physical exercise usually increases good cholesterol (HDL or high intensity) and lowers the bad cholesterol (LDL or low intensity) while acting on triglycerides.

3. Helps regulate blood pressure.

4. Decreases obesity: our metabolism becomes more active with exercise and helps in many cases, to lose weight (a great help to lose weight or prevent heart disease)

5.Eliminate stress: physical exercise is a good way to eliminate or counteract the effects of stress on our health. Relaxation promotes better hormonal balance and this has certainly always help lower cholesterol (among other things improve our resistance to insulin).

How much exercise should I do to lower cholesterol?

Aerobic exercise such as walking, running, swimming, cycling, etc. are most beneficial for lowering cholesterol. The intensity and duration of exercise, as well as weekly or sessions, in each case will depend on the health and physique of the person.

Of course there are physical exercise such as walking can practice them at the outset, everyone. One hour, three times a week can be enough if we do well at a good pace and the intensity (without reaching exhaustion) increases the effect. When we practice more intense exercise (running, swimming, cycling, etc.) is usually sufficient for 30 minutes three times a week.

What if that is important is to be consistent and is an activity that we both pleasant and after practice it makes you feel better. Physical exercise in gym (typical weights) must be combined with any of the above exercises and aerobic physical exercise have commented that it is most effective.

Tips for people loving physical exercise

There are many people who are not disciplined enough to spend a few minutes a day (or days a week) or people who just do not like but on the other hand wanted to do something more to lower cholesterol.

1. Go on foot or bike when we go short distances.
2. Parking a little farther away from our workplace to walk even if they are about ten or fifteen minutes. To evaluate whether we can get if we stop before the bus or subway.
3. Up and down the stairs instead of the elevator.
4. When we are nervous, instead of eating something (which will always be sweet and / or fat) we can go out a long time.

With these tips, you can lowering cholesterol with exercise. Physical exercise is undoubtedly one of the main pillars, along with diet to eliminate or lower cholesterol and generally have good health.

Cholesterol is a dangerous factor in regard to cardiovascular disease and neurological diseases. To combat cholesterol is very important to enjoy a good functioning of our body and especially care for the food. Assuming that each person has a different profile and there are several types of cholesterol, we propose a diet that helps lower bad LDL cholesterol. You can trying to change the following menu every day and follow it step by step.

The fight cholesterol diet is a diet that is based on the combination of food consumption and to control triglycerides.

A part of the diet we suggest is advisable to follow certain tips like the fact drink about two liters of water daily, aerobic exercise continuously, and avoid eating certain foods or products containing high levels of fat or that can affect directly to the diet and in the body as some sweeteners, sweets or alcohol, etc.

Breakfast and lunch:

Menu 1

* A glass of skim milk, decaffeinated coffee, tea or infusion.
* Two whole-wheat toast spread with jam Light or Light.

Menu 2

* Fruit juice.
* Fresh fruit.
* Yogurt.

Menu 3

* Decaffeinated coffee.
* Yogurt with cereal (except in cases of having a high level of triglycerides).

Lunch:
Menu 1

* Vegetable soup.
* Red meat (beef).
Vegetable Salad.

Menu 2

* Mashed potatoes.
* Grilled Fish with carrots or squash.

Menu 3

* Lentils cooked with peppers and carrots.
* Chicken with peppers and tomatoes.
* Yogurt.

Menu 4

* Vegetable soup.
* Grilled fish.

Menu 5

* Eggplant cooked to taste.
* Fillet of grilled fish.

Menu 6

* Spaghetti with tomato sauce (no cheese).
* Turkey fillet grilled with tomato and spinach.

Menu 7

* Vegetable Salad.
* Grilled fish.

Menu 8

* Vegetable soup.
* Breaded baked.
* Yogurt.

Dinner:
Menu 1

* Tomato stuffed with tuna.
* Fish with tomato.

Menu 2

* Spinach boiled.
* Pumpkin (pumpkin mixed with two beaten egg whites and baked).
* Vegetable Salad.

Menu 3

* Vegetable soup.
* Chicken with mashed potatoes.

Menu 4

* Asparagus.
* Brown rice with seafood.

Menu 5

* Spinach pie.
* Fish cooked with onions.

Menu 6

* Beans boiled potatoes.
* A small plate of pasta or pizza slices.

Menu 7

* Maize boiled.
* Chicken salad.

Menu 8

* Asparagus boiled or blanched.
* Fish.

Apart from these menus, we suggest some ideas to make this diet is more effective and able to enjoy their results.

* Drinking a liter and a half or two liters of water daily.
If irritation * Constipation can take a tablespoon of extra virgin olive oil on an empty stomach.
* Meals may be accompanied by a small piece of bread or two slices of bread.
* Avoid using large amounts of salt and you should always be taken lightly.

HDL Cholesterol
HDL is called “good cholesterol” because it is cholesterol that is en route to be removed from our system. Countless scientific studies have shown that a low HDL level is associated with an increased risk of suffering a heart attack in the future. In men, the level of good cholesterol in the blood must be greater than 40 mg / dl and women must be greater than 50 mg / dl. The lower HDL level in the blood, the higher the cardiovascular risk of the individual.

Blood flows from the vein through the needle and collected in a syringe or bottle. The sample is sent to the laboratory for analysis. Blood flow stops and the body’s tissues die without oxygen and nutrients. If it happens in the heart – it causes heart attacks and if it occurs in the brain – that causes cerebral stroke.

Blood is usually taken from a vein, usually from the inside of the elbow or the back of his hand. Blood cholesterol is mainly of two types: LDL and HDL cholesterol. Both types of cholesterol are produced by our body to perform specific functions and are always present in our blood.

Good cholesterol is also called high density lipoprotein. This particular type of cholesterol contains more protein than lipids. Good cholesterol may lead to reduced disease risk. This makes sense because HDL lipids tends to carry cholesterol from arteries and return it to the liver where it is eventually eliminated as waste. Good cholesterol actually scrub veins and arteries, removing LDL, send it back to the liver for processing. But how do we raise HDL cholesterol levels?

HDL is a protein that has been studied extensively and is still being studied. Today we know that there are factors that increase the HDL in the blood and others that decrease it.

Increases HDL – Exercise and moderate alcohol consumption.

Decreases HDL – Obesity and cigarette use.

People with low levels of good cholesterol, must change their lifestyle so that it meets the above parameters (essentially increasing your physical activity, quitting smoking, maintaining ideal weight and consume alcohol in moderation – eg 1 or 2 glasses of wine a day). Unfortunately there are individuals, perhaps by their genetic composition, can not maintain an appropriate level of HDL in the blood despite having an excellent lifestyle. These individuals may benefit from the use of certain medications.

1. Niacin – HDL Increases 20% to 35%. The most commonly reported side effect it is a kind of warmth (flushing), mainly in the head. This effect can be minimized by taking aspirin in combination with the drug.

2. Fibric acid derivatives (gemfibrozil) – Increases HDL by 10% to 25%. May cause gastrointestinal reflux or a generalized inflammation in the muscles of the body.

3. Statins (Zocor, Lipitor, Crestor etc.) – These drugs have minimal impact on the level of HDL.

Most people make allowances because they want to lose weight, but usually not achieved and your body undergo a severe health risk may increase over time. And if they manage to get some kilos not maintained in the long term, and then return to retrieve them because they do not cause eating habits.

HDL cholesterol is generally protective against heart disease, while LDL cholesterol actually increased the risk of high blood pressure, heart disease and stroke as well. HDL-cholesterol foods should be added to our diets. While the rest of your cholesterol numbers are good, works of HDL cholesterol to rid your body of LDL (bad) cholesterol. HDL cholesterol, alcohol is not to reduce? Bad? In addition, if you drink too much alcohol, this will lead to high blood pressure, which increases. Scientists continue to explore other drugs to increase your HDL level in the blood.

Torcetrapib: Although this drug significantly increases the level of HDL in the blood and decreases LDL or bad cholesterol, a recent study showed that use of torcetrapib is associated with increased mortality. The pharmaceutical company Pfizer was forced to discontinue the study, losing approximately $ 800 million invested in research and development of the drug. Maybe in a future similar drugs that are found not having the same impact on mortality.

HDL-Milano: For approximately 25 years ago a group of researchers in the University of Milan found Mr. Valerio Dagnoli. Valerio, a resident of a village in northern Italy called Limone sul Garda, is one of 40 people who have a mutation in the gene responsible for the synthesis of HDL. The resulting protein called Apolipoprotein A-? Milano is a variant of HDL apparently gives its carriers an impressive cardiovascular protection.

Protein A-? carries more effectively Milano excess cholesterol in the body helping a greater percentage of it is removed. May also be that this protein plays an antagonistic role in the development of atherosclerosis through anti-inflammatory effects. The forty individuals who carry this mutation in their genetic code without coronary heart disease and have a history of longevity, despite having low levels of HDL.

Following this discovery some scientists have given the task of reproducing the protein A-? Milano in the laboratory with the aim of creating a new therapy for patients with low HDL levels and coronary disease. The positive results of animal studies have recently advanced research in humans. Several scientific journals have reported studies suggesting that the infusion of this protein in humans could cause a significant regression of cholesterol plaques in the arteries of the heart. Although promising, this treatment is not a viable in this and that before being adopted must have been studied in a significant number of people.

LOW HDLs

Cholesterol associated with HDLs or HDLs is a powerful predictor of coronary heart disease. In this version III is defined categorically with the low HLDS <40 mg / dL, an increase over the values allowed in earlier versions that were <35 mg / dL. In this guide, a low HDLs, the targets of the LDL-lowering therapy and are used as a risk factor for estimating the risk of coronary disease in the next 10 years.

The low HDLs have several causes, many of which are associated with insulin resistance, ie, elevated triglycerides, overweight and obesity, physical inactivity and type 2 diabetes. Other causes are associated with snuff abuse, carbohydrate intake was too high (> 60% of calories) and some drugs (eg, b-blockers, anabolic steroids, progestogens). Version III of this guide does not specify values for raising HDLs. Although many clinical studies suggest that the increase in HDLs reduce the risk, the evidence is insufficient to specify a target for treatment. In addition, there are no drugs available that selectively increase HDLs. Despite this, pay attention to the low HDLs and treatment should follow the following sequence:

- All people with low HDLs, the primary goal of treatment is the LDLs, it being necessary to follow the recommendations of this guide for achieving that objective.

- Secondly, once collected the appropriate LDL, should focus attention to weight reduction and increased physical activity (particularly if metabolic syndrome is present).

- When HDLs are associated with a lower high triglycerides (200-499 mg / dL), the second priority is to achieve appropriate levels of non-HDL cholesterol as mentioned earlier.

Finally, if triglycerides are <200 mg / dL (isolated low HDLs) can be considered the use of drugs that increase the HDLs (fibrates or nicotinic acid), however, treatment of low HDLs isolated reserves, for people at high risk of stroke or equivalent.

What is cholesterol?
Cholesterol is a lipid substance. Needed to build cell walls, formation of bile acids, hormones and vitamin D supplements.

Are there different kinds of cholesterol?
The talk is usually about two kinds of cholesterol:

LDL, “bad” cholesterol, is transported to cells via the blood. Too much LDL can be stored in the vessel walls and increase the risk of cardiovascular disease.

HDL, the “good” cholesterol, carries away spent LDL cholesterol. HDL has a protective effect.

What is the target?

Total cholesterol: not higher than 5 mmol / liter.
LDL: below 3 mmol / liter.
HDL: above 1 mmol / liter.

It shows that food is important for the prevention of cardiovascular disease. Dietary supplements of vitamin E and CoQ10 may increase the protective effect, “said Magnus Nylander, nutrition researcher who led the study.

Reduce the saturated fat found in fatty dairy products and beef and pork. Eat more soluble fiber found in root vegetables, beans, lentils and chickpeas.

Exercise not only increases your metabolism, but also your good cholesterol. Exercise also helps you maintain a healthy weight, which is another key in how to lower cholesterol levels. Exercise or physical activity is an excellent way to lower LDL levels while helping to increase LDL levels. Similarly, it will help to lower total cholesterol levels.

Fiber is an exclusive institution in the foods that contain varying amounts of unsoluble and solvable fiber. Soluble materials, the figure of the most important factor in any food that modify cholesterol. Fiber helps your cholesterol low triglycerides. Fiber-trap, cholesterol, since it is placed in the colon through the gallbladder and moved out in the stools. Fiber can be soluble and insoluble, and most plant foods contain a combination of both.

Fish is an adequate, but expensive source of these fatty acids. High quality, concentrated fish oil supplement is still the best and most cost effective way to get optimal amounts of omega 3 in the body. Fish, with a high content of antioxidants, omega-3 fatty acids also helps to lower cholesterol levels.

7 tips which lower blood fats
1. Avoid stress. Eat at your leisure. Stress steals nutrients. Stress hormone cortisol increases blood fats.

2. Eat more chicken or other poultry and the fungus Quorn. Eat less red, red meat and fatty dairy products.

3. Avoid chocolate, cakes, tarts and other pastries.

4. For more monounsaturated fat. Eat more of the monounsaturated fat in particular, found in fish, olive and canola oil.

5. Eat more of water-soluble fibers found in, inter alia, root vegetables, broccoli, Brussels sprouts, cauliflower, kale, fruit, beans, lentils and chickpeas.

6. Stop spreading with butter, fat cheese, eggs and caviar, sausages and liver pate. Switch to mashed avocado for example, or low-fat cream cheese with finely chopped red onion and a little lemon juice.

7. Eat breakfast in the light yogurt, light A-file or oatmeal with fresh berries, fruit, chopped nuts or sunflower seeds.