It is not always easy to find in abundance of food is set before us, let alone when you have too much cholesterol. How can I be sure to identify products that contain fats and know how much? In this area, decipher the labels is particularly helpful. Here's how you go about to read a label.
The role of diet in cholesterol
Our body, specifically our liver produces itself much cholesterol. But our supply is also providing. If it makes too much cholesterol increases and becomes too high. Losing weight is a very effective way to lower cholesterol. It is then necessary to rebalance your diet and practicing regular physical activity sufficient.
Supply side, priority should be given to lower intakes of fat and saturated fat. Learn to read labels is particularly helpful in this area, because in addition to the visible fat say, there are so-called hidden fats.
Fat visible or hidden?
Butter, margarine, cream, oil, mayonnaise, fatty meat, etc.., are visible fat you can estimate the amount consumed. In fact, when you put butter on bread, sour cream on green beans or oil in a salad, you control the amount added.
However, many fats are involved in the intimate constitution of food and you do not know how much. Sometimes, we do not doubt that some foods contain. These are fats known as "hidden. "
For example: meat, meat, cheese, milk, dairy products, ice cream, eggs, fatty fish, chips, chips, nuts (olive, avocado, walnuts, hazelnuts, almonds, peanuts ...) but also plenty of sweet pastries, cookies , cakes, pastries, chocolate, etc..
If you can read the labels, you can halve your daily intake of fat, which is great for your weight and reduce your cholesterol.
Remember to read labels to lose weight and lower your cholesterol
Energy intake or caloric intake
This value corresponds to 100 g of calories for. It is usually indicated in kilocalories (kcal), and sometimes in kilojoules (kJ). The conversion is: 1 kcal = 4.18 kJ.
Namely: it is indeed kilocalories or kcal, but very often in common parlance, we talk about calories. You should therefore result in kilocalories.
Fat percentage (BF)
Some products show the percentage of fat (MF). This is the case of dairy products. But beware, for dairy products and cheeses, the percentage of MG is reported to dry, that is to say what remains of the product once the moisture (water) removed. Take the example of a quark to 43% fat and 82% humidity. It does not 43g fat, but (100-82) x 43 / 100 or 7.7 g.
Lipid content and acid
The fat content of a product is listed in the column "fat". Often, it is detailed, showing below the rate of total fat, saturated fatty acids that, unsaturated and polyunsaturated. The aim is that the rate of saturated fatty acids is as low as possible, because they are harmful fats in the body.
Finally be sure to read the ingredient list, looking for "or fats or hydrogenated fats transhydrogénées. These fats are derived from industrial processing making unhealthy. Products containing them are thus limited, but ideally you want to see on a similar product does not indicate the presence of such fats.
Namely: the ingredients are listed by decreasing quantity. In other words, the higher an ingredient appears first in the list over quantity in the product is high.
Percentage of RDA or RDI
By consulting the recommended daily intakes or recommended daily intakes (expressed as percentages), you ensure that the product consumed for a given amount will cover your needs in part or in whole for essential nutrients: protein, fat, carbohydrates, vitamins, minerals . This allows you to balance your meals of the day.
Remember that everything is about balance, neither too much nor too little food as diverse as possible!
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