Drink 1.5 or 2 litres of fresh mineral water every day
(1) If you have a high cholesterol level, red meat should be consumed with great care.
(2) If you have hypertension, do not include the anchovy but replace it with more garlic and cayenne pepper.
(3) If you have hypertension, dress salads with oil+lemon+honey or oil+orange rind+mint+vinegar, and no salt.

Menu properties and characteristics
High in fibre to help reduce the levels of cholesterol and sugar, and to help combat obesity.
Low in saturated fats.
With great antioxidant properties due to their high content of vitamins and minerals.
Cooking on the grill, in the oven or with steam.

Practical hints to eat with less fat:
• Substitute milk cream for soya milk cream.
• Substitute whipped cream for 0% crème fraîche.
• Spray the oil instead of pouring it from the bottle.
• Substitute mayonnaise for yoghurt.
• Substitute bacon for red pepper.

Easy and healthy sandwiches in half a minute…
• Spread a slice of bread with fresh soft cheese and add Serrano ham and finely chopped fresh figs.
• Roast aubergine with mozzarella and fresh basil.
• Tinned sardines, chopped onion and parsley on a thin layer of whole-grain mustard
• Avocado, turkey breast, sliced tomato, cheese and mustard.

Quick and appetising pastas with few calories…
• Mix the pasta with diced tomato, mozzarella, chopped basil and virgin olive oil.
• Spaghettis with greens with boiled green beans cut “a la julienne”, smoked salmon and vinaigrette.
• Pasta bows with grated carrot, onion, chopped mint and olive oil.
• Sicilian tomato sauce: A tin of chopped tomatoes + 3 cloves of garlic + 3 laurel leaves cooked in a frying pan without any oil. Cook until the sauce reduces by half.

Water
• Drink 1.5 to 2 litres of mineral water every day to maintain a desired state of hydration and to avoid premature ageing.
• Eating with water eases the digestion of fats. Your normal consumption achieves a reduction in bad cholesterol (LDL) and an increase in good (HDL).
• Leaving pulses soaking in mineral water allows for them to be perfectly cooked with no disintegration.