When a person is after a blood test with the unpleasant news that your cholesterol is too high, you should follow a proper diet. To begin, you should avoid foods with cholesterol much prefer those containing little or nothing, but watching over everything, not gaining weight, because it is very easy to introduce an excess in the diet of foods such as nuts, with which would increase the calories eaten excessively.

With little …
These foods contain a cholesterol between 10 and 90 mg. approximately. Its use can be normal, taking into account the balance of the diet, and with the exception of those that the doctor has forbidden the use of any of these other causes. Among these foods are hake, cod, skimmed milk, semi yogurt, cottage cheese or low fat, veal, beef, horse, rabbit and chicken.

Without …
Can be taken freely, but always taking into account their high level of calories: cereals and cereal products (rice, pasta, soup, corn), potatoes, fruits, vegetables, vegetables, legumes, margarine, vegetable oil (olive, corn, sunflower or soybeans), milk or low fat yogurt and nuts.

The properties of the sardine
Besides tasty and cheap, the sardine is very healthy. It is a blue fish with a high cardioprotective effect due to its content of polyunsaturated fatty acids called Omega-3 series. These fatty acids are significantly lower levels of cholesterol and triglycerides in the blood and also prevent the formation of blood clots and reduce inflammation associated with arthritis and psoriasis.

In addition to their tasty meat and perfume characteristics, in Omega 3 fatty acids is 1.69 to 1.80 g. per 100 grams of food. Cantabrian Sardines are the richest in this type of fat.

Despite his modesty and his bad reputation obsolete, sardines are currently a staple food in the Mediterranean Diet. In summer, when freshly caught and can be consumed in all their glory.

Fried in olive oil
To respect the balance of fatty acids in the diet, it is more appropriate to fry, once clean, with virgin olive oil very hot. Before you fry flour may have passed (increasing their caloric value) or simply to iron fry with garlic and parsley. Curiously, the more fat contains raw fish, such as blue fish, fried to absorb less fat.

Canned sardines in oil with a composition different from the crude fat, but maintain their benefactors cardiovascular effects. Also, bring canned sardines much calcium as available as that found in the dairy, where the bones are edible (from 24 months of ripening).