Simple Steps to Reduce Cholesterol
Is your doctor says that you have high cholesterol? So you know if you need to change your diet and lifestyle to lower cholesterol and the risk of heart disease. Although your doctor to prescribe drugs to lower cholesterol cholesterol level, you will still need to change your diet and become more active for your heart health. Some simple tips can help you maintain cholesterol levels.
Cholesterol Good and Bad Cholesterol
Your body needs a small amount of cholesterol to function properly. But we may get too much saturated fat and cholesterol in our diet, which both makes cholesterol levels increase LDL ("bad"). LDL cholesterol can cause plaque in the arteries gathered, which will lead to heart disease. On the other hand, HDL cholesterol ("good" cholesterol), help clean the "bad" cholesterol from your blood. You want to lower LDL cholesterol and raise HDL cholesterol, and it begins with your diet.
Cholesterol Good and Bad Cholesterol
Your body needs a small amount of cholesterol to function properly. But we may get too much saturated fat and cholesterol in our diet, which both makes cholesterol levels increase LDL ("bad"). LDL cholesterol can cause plaque in the arteries gathered, which will lead to heart disease. On the other hand, HDL cholesterol ("good" cholesterol), help clean the "bad" cholesterol from your blood. You want to lower LDL cholesterol and raise HDL cholesterol, and it begins with your diet.
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Part settings: Use Hands
Most Americans eat large portions of food, with a double portion of the size recommended for good health. This can lead to weight gain and high cholesterol. Here is an easy way to practice controlling your portions: use your hands. One serving of meat or fish the size that fits in the palm of your hand. A serving of fresh fruit about the size of your fist. And one serving of cooked vegetables, rice, or pasta should fit the size of your cupped hands.
Serving Healthy Food for Heart
Fill your plate with fruits and vegetables as much as 5 sampa 9 servings a day to help lower LDL cholesterol ("bad" cholesterol). Antioxidants in these foods may provide the benefit. Or maybe by eating more fruits and vegetables, then we will eat less fatty foods. However, you will help lower blood pressure and maintain a healthy weight. Foods fortified with plant sterols, such as some margarines topical, yogurt, and other foods, can also help lower LDL cholesterol.
For Heart Health, Look to the Sea
Heart-healthy diet has fish menu twice a week. Why? The fish has a low saturated fat and healthy fatty acids omega-3 high. Omega-3 fatty acids help lower levels of trigylcerides, a type of fat in the blood. They also can help lower cholesterol, slow the growth of plaque in the arteries. Choose fatty fish, such as salmon, tuna, trout, and sardines. Just do not drop the filets in the frying pan as you would eliminate health benefits.
Start your day with Wheat
A bowl of oatmeal or whole grain cereal has benefits that last all day. Fiber and complex carbohydrates in oats helps you feel full longer, so you will be less tempted to overeat at lunch time. Wheat also helps reduce LDL cholesterol ("bad" cholesterol) and may be an important part of your weight loss strategy. Wheat is another example of wild rice, popcorn, brown rice, barley, and wheat flour.
Eating Nuts for Heart Health
Need a snack? A number of nuts is a delicious food that helps in lowering cholesterol. Nuts have monounsaturated fats are high, which lowers LDL cholesterol ("bad") cholesterol while leaving HDL ("good cholesterol") intact. Some studies show that people who eat about an ounce of nuts a day have a lower risk of heart disease. Nuts have a high fat and calories, so only eat in moderation. And make sure they are not contained in sugar or chocolate.
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Unsaturated Fats Protect the Heart
We all need a little fat in our diet, about 25% to 35% of daily calories. But the type of fat that is needed is the unsaturated fats, such as those found in canola, olive, and safflower oil, where these fats help lower LDL cholesterol ("bad" cholesterol) and can help increase HDL cholesterol ("good cholesterol"). While saturated fats, like those found in butter and palm oil, and trans fats, increase LDL cholesterol. Even so, good fats have calories, so eat in moderation necessary.
More Beans, Potatoes Reduce
You need carbohydrates for energy, but some make your body better than others. Grain, such as brown rice or quinoa, whole wheat pasta, and beans have more fiber and less sugar content increases. It helps to lower cholesterol and make you feel full longer. Other carbohydrates, such as those found in white bread, white potatoes, white rice, and pastries, improve blood sugar levels more quickly, which causes you to feel hungry faster, and may increase the risk for overeating.
Sports!
With 30 minutes of physical activity, five days a week (20 minutes, three times a week for vigorous exercise, such as jogging) can help lower LDL cholesterol and raise HDL cholesterol, and of course more practice the better. Exercise also helps you maintain a healthy weight, reduce your chances of developing clogged arteries. You do not need to exercise for 30 minutes straight, but you can break it down into stages 10 minutes.
Stroll
If you are not used to exercising or hate going to the gym, then you can walk around. It is very easy, healthy, and you need only a pair of shoes. Aerobic or cardiovascular exercise such as walking, reduce the risk of stroke and heart disease, help you lose weight, and keep bones strong. If you are just starting out, try walking 10 minutes and gradually increase.
Exercise Without Going to the Gym
If exercise sounds like damning words for you, then there is some good news for you: You can improve your heart health by incorporating physical activity into your daily life. Each type of cardiovascular activity such as gardening, dancing, or using the stairs instead of the elevator can be done. Even housework can qualify as exercise, as long as you're doing serious cleaning that makes your heart rate go up and not only clean the dust.
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Take Charge of your Health
If you have high cholesterol, then you and your doctor may use a number of strategies to lower cholesterol levels. You may work on your diet, lose weight, exercise more, and maybe taking cholesterol medication. There are also other actions you can take, to make sure you stay on the right track.
What To Do When Eating Out
If you eat a healthy diet to keep cholesterol at home, then do not ruin it when you eat out. Food restaurant can contain saturated fat, calories, and sodium. It may even healthy food choices can have a big portion sizes. Try the following tips to stay on track:
- Choose foods that are baked, roasted, steamed, and baked, and not fried.
- Separate the sauce on the side.
- Practice portion control by asking for half your meal wrapped before the food was brought out.
Hidden Traps vigilant
More attention to nutrition labels is essential for low-cholesterol diet and a healthy heart. Try some of these tips:
- Check the serving size. Nutrition info may look nice, but if the packet contains one or two servings?
- If the words "whole grain," then read the content of the material. Wheat flour or wheat should have written the first time.
- A food with "0 grams cholesterol" may still raise your LDL cholesterol. Because saturated fat is another cause for concern.
Don't Stress
Chronic stress can increase blood pressure, increase the risk of atherosclerosis, which occurs when plaque accumulates in arteries of cholesterol. And research shows that for some people, stress can mungkkin directly increase cholesterol levels. Reduce your stress levels with relaxation exercises, meditation, or biofeedback. Focus on your breathing and take a deep breath and refreshing. It is a simple way of stress reduction that can be carried anywhere.
[Read: Healthy Foods That Reduce Depression ]
When Down Means Winning
Losing weight is one of the best things you can do to fight cardiovascular disease. Obesity increases the risk of high cholesterol, high blood pressure, and type 2 diabetes that affects all of your arteries, making them more prone to collect plaque from cholesterol. Losing weight, especially belly fat, which is associated with hardening of the arteries, helps increase HDL cholesterol ("good" cholesterol) and reduces LDL cholesterol ("bad" cholesterol).
Follow the advice of your doctor
Managing your cholesterol is a lifelong process. See your doctor regularly to monitor your health. Follow your doctor's recommendations about diet, exercise, and medication. With your cooperation and your doctor, then you can lower cholesterol and keep your heart strong.
Tips for Reduce Cholesterol
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