How to Lower High Cholesterol Easily

High cholesterol in the body can lead to various diseases such as high blood pressure or hypertension, heart disease, and stroke. High cholesterol can happen to anyone. High cholesterol is not exclusively obese people, which was by no means skinny lower cholesterol. High cholesterol does not necessarily afflict the elderly, the young must also be vigilant.

There are two kinds: first cholesterol, commonly called bad cholesterol or LDL (Low Density Lipoprotein). Cholesterol can stick to the blood vessel. Second, the good cholesterol, known as HDL (High Density Lipoprotein). Good cholesterol is a fat content of LDL which can dissolve in the body.

How to Lower High Cholesterol

• Check cholesterol levels

The first step in lowering high cholesterol is to check cholesterol levels. Normal cholesterol levels in the body is 160-200 mg / dL, with LDL levels below 130, and HDL is higher than 40. To remain in the normal state, the buildup of LDL levels should be prevented.
Lose weight

Lowering excess weight is one way to lower high cholesterol. Research shows that excess weight can interfere with the body in breaking down fat. Reduce about 2.5-4.5 kg body weight is believed to improve cholesterol levels.

• Exercise regularly

Routine exercise is one effective way of lowering high cholesterol levels. Walking, jogging or other types of mild exercise done regularly will help increase HDL levels. Try to exercise 30 minutes a day and five days a week.
 

• Friends with good fats

If you have been diagnosed with high cholesterol levels, is usually recommended that we lower fat consumption. Should we consume foods that contain monounsaturated fats, such as peanut butter, avocado, olive oil, canola, and nuts. Research shows that the type of fat that helps lower LDL and triglycerides in the blood, and increase HDL.

Olive oil for example. Olive oil is an example of good fats that will reduce levels of LDL in the body. Why do people in the Middle East and around the Mediterranean are rarely exposed to high blood pressure while they consume a lot of meat? The answer is because they cook with olive oil. Olive oil is very effective for lowering high cholesterol.

• Low Fat Diet

Consumption of low-fat foods. For example, by consuming milk without the fat and reduce the consumption of meat. Choose foods with unsaturated fat instead of saturated fat. Oil used for frying repeatedly can raise cholesterol levels, then reduce the consumption of fried foods.
Consumption of fiber and anti-oxidants

Expand fiber foods such as wheat, beans, vegetables and fruits. These foods can absorb cholesterol in the blood and removing it from the body.
Antioxidants found in many fruits such as oranges, strawberries, papaya, carrots, or squash. Eating garlic regularly can also lower cholesterol levels.
Avoid alcohol and smoking

With smoke or consume alcohol, it would be easy to accumulate cholesterol in the bloodstream. By avoiding alcohol and cigarettes will indirectly lower cholesterol.

Foods To Lower High Cholesterol

Food is an important part in reducing high cholesterol. Eating the right foods can fulfill two functions, namely to meet the nutritional needs as well as lowering cholesterol or bad cholesterol in the body.
 

• Soybeans and peanuts

Reduce saturated fat is a good step to lower cholesterol levels. Replace meat with soy foods such as tofu, tempeh, soy milk. The content of isoflavones in soy can help lower LDL (Low Density Lipoprotein), aka bad cholesterol. Consume at least 25 grams of soy protein per day to help lower cholesterol.

Nuts are rich in fiber and can help lower cholesterol. Eating one cup of nuts per day, for example, red beans, can lower cholesterol by 10 percent in six weeks.

FDA and the National Cancer Institute (NCI) United States recommends 25-30 grams of fiber intake per day. For nuts, consumption of five or more servings per week.

• Salmon

Salmon including best protein source because it is high in omega-3 fatty acids are EPA and DHA, which is good for the heart. In addition, the content of omega-3 fatty acids contained in salmon and other cold water fish can lower bad cholesterol (LDL), triglycerides, and raise levels of good cholesterol (HDL).
 

• Avocado

Avocados are a source of monounsaturated fats are good and can increase HDL. Avocados also contain betasitosterol that can lower cholesterol absorbed from food. Combination betasitosterol and monounsaturated fat makes the avocado is a good food to lower high cholesterol.
Avocados have a high enough calories. Therefore, do not add the avocado mixture of high-fat foods.
 

• Garlic

Research shows that garlic can lower cholesterol, prevent clotting and lower blood pressure, as well as protecting the body against infection. Other studies have also proved that garlic can stop plaque in the arteries at an early stage. To get the health benefits, the consumption of 2-4 cloves fresh garlic every day.

• Tea and Chocolate

Research shows that tea maintain the flexibility of blood vessels and prevent blood clots. Tea has antioxidant content. Flavonoids are the major antioxidants in tea have been able to prevent the oxidation of LDL which can form plaques on the artery walls. Antioxidants can lower cholesterol and blood pressure. Should consume one cup of tea every day.

For chocolate, choose dark chocolate or unsweetened. Compared with milk chocolate, dark chocolate contains three times more flavonoids which are antioxidants. White chocolate contains no flavonoids.

That's how to lower high cholesterol easily and cholesterol-lowering foods, may be useful.      

How to Lower High Cholesterol Easily 2013-07-24T11:10:00-07:00 Rating: 4.5 Diposkan Oleh: Usgi