- Eat less meat: Instead of eating meat as a main course, please "padded" some meat in your diet. Cut off fat and skin from meat and poultry. Avoid fat from beef, pork, lamb. Instead, lean meats, fish or skinless white meat poultry. When eating out, choose a small portion of meat, vegetarian or fish dishes.
- Choosing low-fat milks. Avoid dairy products containing milk or cream, and instead should use foods low fat or no fat.
- Be careful with the snacks. Choose low-fat snacks (popcorn, carrots, dried fruit or fresh fruit) instead of potato chips, candy. Avoid storage of ready products, unless they have less saturated fat or no trans fat.
- Reduce saturated fats in cooking. Use liquid cooking oils instead of butter or margarine. Use non-stick pans. Instead of frying, you baked, steamed or stewed foods.
- Avoid palm oil and coconut oil. Most vegetable oils are unsaturated but palm oil and coconut oil mainly contains saturated fat. Oil wealth should choose flowers, sunflower, safflower, corn, soybean, olive and peanut oils.
- Reduce cholesterol. Try to eat less than 200 mg of cholesterol each day. Do not eat more than 4 egg yolks per week, only 2 egg yolks can be substituted for whole eggs in recipes. Eat no more than 200g of lean meat, fish, poultry. Avoid cholesterol rich foods such as liver, brain and kidney.
- Increase the amount of carbohydrates and fiber. The fruits and vegetables, whole grain products and legumes (dried beans and peas) have fewer calories and more fiber. Eat plenty of soluble fiber such as oats and local fruits. This type of fiber can significantly reduce levels of fat color when combined with dietary fat.
- Eat fruits and vegetables to protect your heart.
Moderate eating nuts. The nuts have been associated with reduced risk of cardiovascular disease. The grains are more healthful protein but contains many calories, eating more can cause weight gain.
- Adding fish to your diet. These countries consume more fish have a lower risk of death from cardiovascular disease. Like nuts, fish oil containing omega-3 and omega-6. Because our bodies can not produce these nutrients, we must eat foods that contain them to promote health, which includes the improvement of blood lipid levels.
- Reducing salt. High blood pressure is a major risk factor for cardiovascular disease. Much salt diet will increase the risk of hypertension.
- Avoid trans fats. Trans fat raises bad LDL cholesterol and HDL cholesterol decrease. You should avoid eating or eat less of the foods that Land on the label "hydrogenated vegetable oil part" - these products contain a lot of trans fat.
- Drink alcohol in moderation. Moderate drinking may reduce the risk of cardiovascular disease, however, if taken many would deny benefits. Women who drank less than one cup and men should drink 1-2 glasses per day.
- Read labels carefully. Avoid processed foods with the following materials topped ingredients: meat fat, coconut oil or palm oil, cream, butter, egg yolks or whites cooked, whole milk, lard, cocoa butter , chocolate, fats or partially hydrogenated oil.
- Change strategy. If within 3 months of healthy eating does not reduce blood fat and bad LDL cholesterol, you should consult your doctor and dietitian. If these indicators remain unchanged after 6 months, then you can consider the use of adjuvants.
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