Colesterol y la conexión con la grasa saturada

Colesterol y la  conexión  con la  grasa saturada

Los productos de origen animal son generalmente altos en las grasas saturadas y colesterol (una sustancia grasa relacionada necesaria para la buena salud). El colesterol es manufacturado  ya sea por el cuerpo o se consume en productos de origen animal. Dentro del cuerpo, este  se encuentra en el cerebro y en el sistema nervioso, el hígado, la sangre, y en un pequeño grado en otros tejidos del cuerpo. Se utiliza para formar las hormonas sexuales y suprarrenales, la vitamina D y bilis, que es necesario para la digestión de las grasas.

Es evidente que una de las principales causas del exceso de colesterol en el cuerpo es el consumo excesivo, pero hay otros: las grasas saturadas en la dieta, aumenta en gran medida la producción de colesterol en la sangre, otros factores que contribuyen son el estrés, el tabaquismo y el consumo de café y el azúcar refinada . El colesterol en la sangre crónicamente elevada conduce a la arteriosclerosis (endurecimiento y engrosamiento de las arterias) así como otros problemas circulatorios, incluyendo enfermedades del corazón, presión arterial alta y el riesgo de coagulación excesiva.

 Sugerencias para minimizar la acumulación de grasa saturada y colesterol

Eliminar por completo el arroz blanco, harina blanca refinada, productos refinados, el azúcar blanco, chorizo, tocino, mayonesa y aceite de maíz hidrogenado. Los huevos, la mantequilla, el camarón, la carne roja, los alimentos fritos, leche de vaca y derivados. Queso (evitar o usarlo con moderación: el queso es alto en colesterol y es uno de los alimentos más ricos en grasa saturada). Todos estos alimentos elevan el colesterol,  triglicerios y hacen daño a las arterias.

Limpieza:

Nutrientes específicos que reducen el colesterol y la grasa saturada en la sangre y las arterias son la lecitina, vitamina E, C y niacina. Estos nutrientes funcionan de forma eficiente en la limpieza de las arterias cuando se ingiere en la comida. La lecitina se encuentra en la mayoría de las leguminosas, especialmente la soja y el frijol mungo son recomendadas por la medicina china, también todos los frijoles, guisantes y lentejas. Fibra en las plantas y  en particular  el grano entero, ayuda a reducir la grasa en la sangre y prevenir el endurecimiento de las arterias.

Granos no procesados son también una excelente fuente de niacina, y todos ellos contienen el tipo más fresco de  vitaminas en sus aceites.

Chlorella en jugos,  contiene 20% de ácidos grasos, omega 3  que son  los que limpian las arterias, variedad  en alfa-linolénico, tal vez esto es una de las razones por la cual la Chlorella ha sido eficaz en la reducción de colesterol en el cuerpo y la prevención de la aterosclerosis.

Que incorpora a sus comidas diarias para reducir el colesterol o mantenerlo estable?

Legumbres: Mung y soja, también tofu. Los frijoles negros, garbanzos, guisantes, lentejas, hamburguesas vegetarianas (hechas de habas de soja, mijo, frijoles, gabanzos o lentejas).

Cereales integrales: Quinoa, arroz integral, mijo, semillas de trigo, avena, amaranto, trigo sarraceno.

Verduras y frutas: 3 de taza de verduras al día, lechuga, espinaca, col rizada, acelga, rábano, la familia de la  cebolla (ajo, la cebolla, el ajoporro, cebollin) lavarlas  bien con vinagre orgánico. La col rizada  (importante incorporar en las comidas). Coma brócoli, zanahoria, tomate, repollo, espárragos, apio, plátano, champiñones, pepino. Las manzanas, naranjas, uvas, guayabas, piñas, mangos, aguacates, fresas, las bayas de goji las cuales  relajan las arterias y previenen los ataques al corazón.

Frutos secos y semillas rico en vitamina E, aceite de Omega 3 y Lecitina: Almendra, avellana, semillas de lino, semillas de chía, las semillas de calabaza, nueces y girasol.

Productos de origen animal, fuente de aceite de Omega 3: sardinas, el salmón, la caballa y otros peces de aguas profundas. La miel cruda (es el único edulcorante que reduce la acumulación de grasa en el sistema vascular) y el polen de abeja.

A continuación les presento algunas recetas y consejos en las cuales pueden   incorporan algunos de los ingredientes que mencione anteriormente.

Desayuno saludable para el colesterol:

Avena:

1) ½ taza de copos de avena, 1 taza de agua 1 taza de  leche almendras, anacardo o merey, 2 nueces de Brasil (si no es alérgico a los frutos secos). 1 cucharada de miel cruda o pura (sin procesar) o stevia. 2-3 cucharada de granos de trigo (remojar durante la noche), 1 cucharada de semillas de lino, 1 rebanada de pan sin gluten. Podría ser escanda o pan de quinoa. Si no consiguen pan sin gluten, el pan integral es la proxima opcion saludable.

 2) 1 taza de bayas de trigo, 4 cucharadas de yogurt griego, 1 cucharada de bayas de goji o su  fruta seca favorita. ½ manzana pequeña picada, 1 cucharada de miel cruda o 1 Datil en pedacitos (Lybyan es parte del azúcar que se encuentra en los datiles la cual fue demostrado tener propiedades antitumorales potentes. Otra azúcar en los datiles es  beta-D-glucano, la cual  regula el colesterol y los niveles de azúcar en la sangre al disminuir la absorción intestinal de la glucosa). Nueces, si usted no es alérgico a ella.

Bebida  de Avena:

 ½ taza de avena y 1 taza de agua, dejar en remojo durante la noche en la nevera. Por la mañana, poner esto en la licuadora y agregar 1 cucharadita de semillas de lino y miel cruda pura. Usted puede agregar  leche de almendras la cual  contiene calcio, es rica en vitaminas y minerales. Añadir 2 nueces brasileñas (remojadas de agua en la nevera la noche anterior) estas  contienen un alto nivel de antioxidantes. También puede agregar Merey, que son ricos en proteínas y tiene propiedades que ayudan a reducir la absorción de colesterol. Tal vez uno de los principales beneficios para la salud es su capacidad para ayudar a  superar la depresión.

Smoothies, usted puede crear su propia receta  combinando sus  frutas favoritas y añadir chlorella.

 Tuny smoothie: 1 cucharada de chlorella, 1 puñado de uvas, 1/2 cambur, 1 manzana.

Potente smoothie antioxidante: 1 cucharada de Chlorella, 2-4 nueces brasileñas remojados durante la noche, 1 taza de almendras o leche de merey, 2 datiles, 4-5 fresas, 1 puñado de bayas de goji, 1/3 taza de moras azules.

 Algas-berries  Smoothie:1 cucharada de chlorella, agua filtrada, 1 cambur, 4-5 fresas, 1 puñado de arándanos,  1 cucharada de gojis.

Smoothie verde-banana: 1 cucharadita de chlorella, 1 cambur, 1 taza de agua filtrada, el zumo de 1 naranja, 1 cucharada de semillas de lino molidas.

Comer bayas de goji:

• Los estudios de caso muestran que las bayas de Goji pueden impedir el crecimiento de células cancerosas, reducir la glucosa en sangre y los niveles de colesterol.

• Protege el hígado, Ayuda a  la función renal, quema la grasa y ayuda a la digestión.

• Promueve la longevidad.

• Rico en antioxidantes.

Saborear cada baya individualmente o añadir a los cereales fríos y calientes, licuarlas con  jugos de frutas, mezclarlas con frutos, semillas secas y comalas como merienda o en  barras de frutos secos.

Utilice una sal de calidad: sal marina, sal rosada del Himalaya.

Hierbas: el perejil, el romero (ayuda la digestión y  también es anti-inflamatorio).

  

Guacamole saludable:

Porción 2 1/2 tazas (10 porciones de 1/4 de taza)

Los guisantes en este ayudan a reducir la grasa sin disminuir los sabores. 1 taza de guisantes verde (peti puas) 2 aguacate pequenos maduro o 1 grande, 1 diente de ajo picado, 2 cucharadas de cebolla finamente picada,1 cucharada de pimiento rojo y  1 cucharada de pimenton verde bien picaditos, 1 jalapeño pequeño picado, jugo de 1 limón, 1 cucharada de cilantro fresco, sal 1/4 cucharadita. Si utiliza guisantes frescos o congelados, cocinelos parcialmente en agua hirviendo durante 1 minuto para que se ablande, y luego enfriarlo con agua fría y escurralos. Pelar el aguacate y cortar en trozos grandes. Haga puré el aguacate y los guisantes junto con un machacador de papas o un tenedor, o si desea una textura más cremosa, utilize el procesador de alimentos. Agregue la salsa, el ajo, la cebolla, el jugo de limón, el cilantro y la sal. 

The Cholesterol Connection

Cholesterol Connection/Saturated Fat

Animal products are generally high in both saturated fats and cholesterol (a fat-related substance necessary for good health). Cholesterol is either manufactured by the body or consumed in animal products. Within the body, it is found in the brain and nervous system, liver, blood, and to a small degree in other body tissues. It is used to form sex and adrenal hormones, vitamin D, and bile, which is needed for the digestion of fats.

Clearly, a major cause of too much cholesterol in the body is its overconsumption, but there are others: saturated fats in the diet greatly increase the manufacture of blood cholesterol; other contributing factors are stress, cigarette smoking, and consumption of coffee and refined sugar. Chronically elevated blood cholesterol leads to arteriosclerosis (hardening and thickening the arteries) as well other circulatory problems including heart disease, high blood pressure, and risk of excessive clotting.

Suggestions for Minimizing Saturated Fat and Cholesterol Buildup

Reduce refined products as much as possible, it is best to eliminate completely white rice, refined white flour, white sugar, sausage, bacon, mayonnaise and hydrogenated corn oil . Reduce your consumption or eggs, butter, shrimp, red meat, fried foods, cow's milk and derivatives.  Cheese (avoid it or use it sparingly: cheese is high in cholesterol and is one of the richest foods in saturate fat).  All these foods raise the cholesterol and triglycerides and do damage to the arteries.

Cleansing:

Specific nutrients that reduce cholesterol and saturated fat in the blood and arteries are lecithin, vitamin E and C, and niacin. These nutrients function efficiently in cleaning the arteries when taken in whole food. Lecithin is found in most legumes, especially soybeans and mung beans, which are recommended by Chinese medicine.  In general all beans, peas and lentils will help.  Plant fiber, particularly found fiber in whole grains, helps to reduce fat in the blood and prevent hardening of the arteries.  Unprocessed grains are also an excellent source of niacin, and they all contain the freshest type of vitamins in their oils.

Chlorella in juices,  20% is fatty acids, these are the artery-cleansing, omega 3, alpha-linolenic variety; perhaps this is one reason chlorella has been shown to be so effective in reducing cholesterol in the body and preventing atherosclerosis.

Incorporated to your daily meals:

Legumes: Mung and soybeans, sprouts, also tofu. Black beans, kidney beans, chickpeas, peas, lentils, vegetarian burgers (made from soy beans, millet, mug beans or lentils).

Whole Grains:  Quinoa, brown rice, millet, wheat berries , oatmeal, amaranth, buckwheat.

Vegetables and Fruits: 3 cups of green vegetables a day, lettuce, spinach, kale (important to incorporate in meals)., Swiss chard, radish, horseradish, onion family (garlic, shallot, leeks, scallion) -  wash well with organic raw vinegar.  Eat broccoli, carrot, tomato, cabbage, asparagus, celery, banana, mushrooms, cucumber. Apples, oranges, grapes, guavas, pineapples, mangoes, avocado.  Eating strawberries and goji berries can help relax the arteries and prevent heart attacks.

Nuts and seed Rich in vitamin E, Omega 3 oil and Lecithin: Almond, hazelnut, flax seed, chia seed, pumpkin seed, walnut and sunflower sprout.

Animal products, Source of  Omega 3 oil: sardine, salmon, mackerel and other deep/cold water fish. Raw honey (the only sweetener that reduces fatty accumulation in the vascular system) and bee pollen.

Below are a few recipes and tips that can help you to incorporate a few of the ingredients that I mentioned above into your meals.

Healthy Breakfast for your cholesterol: 

Oats:

1) ½ cup rolled oats, 1 cup water or 1 cup milk almonds, rice or cashew, 2 Brazil nuts (if you are not allergic to nuts). 1 tablespoon raw honey(unprocessed) or stevia. 2-3 tablespoon wheat berries (soaked overnight or cooked), 1 tablespoon of flaxseed .1 slice of bread without gluten. It could be spelt or quinoa bread.

 2) 1 cup wheat berries, 4 tablespoons Greek yogurt, 1 Tbsp goji berries or your favorite dried fruit. ½ small chopped apple, 1 tablespoon raw honey or 1 sliced Date (Some of the sugar found in dates were shown to have potent antitumor properties. Another sugar, beta-D- glucan, regulates cholesterol and blood sugar levels by slowing down gut absorption of glucose). Nuts if you are not allergic.

Drink Oats:

Soak ½ cup oatmeal in 1 cup of water overnight in the refrigerator. In the morning put this in the blender and add 1 teaspoon of flaxseed and pure raw honey. You can add almond milk too; it contains calcium and is rich in vitamins and minerals. Add 2 Brazilian nuts (soaked with water in the refrigerator), they contain a high level of antioxidants, also you can add cashews, which are rich in protein and have properties that help reduce cholesterol absorption. Perhaps one of the major health benefits of cashews are the ability to help overcome depression.

Smoothies: You can create your own recipe with your favorite fruits and add chlorella.

Tuny's smoothie:

1 tablespoon chlorella,1 hand full of grapes, 1/2 banana, 1 apple.

Powerful antioxidant smoothie:

1 teaspoon chlorella, 2 Brazilian nuts soaked overnight, 1 cup almond or hemp milk, 2 dates, 4-5 strawberries, 1 handful of goji berries, 1/3 cup blue berries. Add water or ice if you want.

Algae berries smoothie:

1 tablespoon chlorella, filter water, 1 banana, 4-5 strawberries, 1 full handful of blueberries,  2 spoons of cranberries.

Green-banana smoothie: 1 teaspoon chlorella, 1 banana, 1 1/2 cup filtered water, 1  fresh orange juice, 1 tablespoon ground flax seed.

Eat goji berries:

·         Test studies are showing that Goji berries may prevent the growth of cancer cells, reduce blood glucose, and lower cholesterol levels. 

·         Protects the liver, helps eyesight, and supports kidney function.

·         Promotes longevity, brings life support to the blood and all internal organs

·         Rich in antioxidants.

Savor each berry individually, make a daily snack bag with nuts and gojis  or add to hot and cold cereals, blender fruit juice drinks, whole fruit and nut bars, baked goods, tea and fruit juice blends.

Use a quality salt: sea salt, pink himalayan salt.

Herbs: parsley, rosemary (digestion aid also anti- inflammatory)

Healthy Guacamole:

Portion 2 1/2 cups (10 servings of 1/4 cup)

The peas in this guacamole help reduce fat and add protein without diminishing the flavor.1 cup peas 1 ripe avocado, 1 clove garlic, minced, or 1 teaspoon crushed garlic, 2 Tablespoon of onion finely chopped, red and green pepper tiny pieces, 1 jalapeno small diced, Juice of 1 lemon 1  tablespoon fresh cilantro, 1/4 teaspoon  sea salt or to taste 1/4 teaspoon black pepper or to taste.  If using fresh or frozen peas, partially cook in boiling water for 2 minutes to soften, and then cool with cold water and drain. Peel the avocado and cut into large chunks. Mash avocado and peas together with a potato masher or fork, or if you want a creamier texture, use the food processor. Stir in sauce, garlic, scallions, lemon juice, cilantro. 

Healthy Resolution for 2013

A new year full of freshness and new energy. Everyone has different resolutions, but I find most people have a few common goals they want to achieve:

•      Lose weight
•          Exercise and work out more often.
•          Look fabulous and youthful.

Whoever wants to reach these goals needs to be committed to physical activity (at least 1 hour per day) and focused on emotional and mental well being.  You also need to invest your time and money in balanced meals containing healthy organic foods.   Here are a few tips to achieve these goals:

• Detoxify your body: Drink 1 teaspoon of organic apple cider vinegar with 1/3 cup of water in the morning.
•  Avoid overeating - Never eat to the point of being full.
•  Don't skip breakfast or any meal
•  Do not eat late at night.  Eat dinner early as possible, small portion sizes and nourishing foods.
•  Eat easily digestible foods
•  Avoid refined products, intoxicants, too much salt, highly processed food, canned and frozen food. Fresh is always better.
• Eating gluten-free can help to lose weight and will also help you to have better digestive health.
• Eat more raw food -this is especially important in the cold weather - most people do not get enough fresh raw foods during the winter, so add a portion raw food - have a green juice or a portion of fresh greens with your meal.
• Restrict you meat consumption.  Eat more digestible proteins, like fish.
• Reduce your dairy and eggs intake. Dairy products cause mucus. 
• Increase you consumption of seaweeds (organic minerals) such kelp, kombu and wakame. Minerals  are the most fundamentals nutrients.

 Eat less or eliminate from your diet refined sugar and refined white flour.  This is perhaps the most important, refined products like white flour and sugar more than any other food substance, devastates the mineral condition of the body and also upsets your metabolism.  These devitalized foods are deficient in the vitamins, minerals, and enzymes necessary for regulating glandular secretion and proper digestion.  Sugar has been shown to have many of the same characteristics as highly addictive drugs like cocaine.  Yes I know it sounds a little crazy but if you look at the impact sugar has on the brain it triggers many of the same responses as addictive drugs.  Humans need sugar but it should be natural sugars found in fruits and veggies, refined white sugar is highly detrimental to the body and consumption must be reduced to improve health.

• Eat more whole grains
• Increase you plant based foods – fresh local fruits and  vegetables, legumes, nuts, seeds, fiber, seaweed, fresh herbs, and sprouts.
• Get healthy snacks, like nuts, seaweed, gluten free crackers, fresh fruits.
• Get more fresh air, go outside and walk, and take the stairs!!
• Be an optimist, lower you stress by practicing Yoga, Pilates, meditation, or even dancing :)
• Rest more

Exercise not just to lose weight but to have fun.  Sufficient exercise is important for processing and burning up excesses and toxins. If you are a person that does not exercise frequently, look for what you like and what you enjoy – exercise doesn't mean going to a gym.  If you like to dance commit to dancing, it is great exercise.  There are many ways to get the exercise your body needs.  Even taking the stairs rather than an escalator or elevator can make a big difference.

I recommend looking for a physical activity where you can feel motivated and energetic. I few thing that I have tried that I can recommend based on what I enjoy are  Capoeira, TRX, Conditioning class, zumba, yoga, Pilates, these types of training and/or classes are fun and keep you in fantastic shape and most importantly improve your mental health which will increase your happiness.