how to lower cholesterol

The cholesterol is a risk factor for coronary heart disease. Also, experts say that no other risk factors are a person who have the most crucial for a heart attack than other cholesterol. Usually cholesterol in a person is 160 mg / dl to 200 mg / dl. Cholesterol is also required to maintain a healthy body, but when the level is higher than normal (over 200 mg / dl), it will cause additional health problems.

how to lower cholesterol 

Maintain cholesterol levels to remain normal is a must, especially if your cholesterol levels already very high, above normal. As much as 1 percent cholesterol reduction alone is known to reduce heart risikoserangan Feb-Mar percent. For those of you that high cholesterol levels, there are some tips that you can do to reduce them. Check the following ..

1 Products and move more

In addition to reducing bad cholesterol (LDL), regular physical activity can increase the good cholesterol (HDL) to 10 percent. These advantages can be achieved, even if it is as brisk walking with only light exercise. Robert Harrington, MD, Professor of Medicine at the Faculty of Medicine at Duke University in Durham, North Carolina, urged his patients to walk for 45 minutes after dinner. Whatever you choose, practice, it is important to do it regularly. Experts advise regular exercise at least five times a week.

2 limiting the intake of saturated fats

Saturated fats are usually refers to animal fats, such as dairy, poultry, red meat (beef, goat, sheep). You should limit the intake of these foods, as it can stimulate the production of cholesterol and increase bad cholesterol (LDL) and total cholesterol. Reducing the consumption of saturated fats, cholesterol more you will get better and back to normal.

3 consumption of fibrous foods

Fruits, vegetables and whole grains is not only a good source of antioxidants for heart health, but also rich in cholesterol-lowering fiber. Soluble fiber, in particular, can help lower cholesterol. Soluble fiber acts like a sponge that absorbs the cholesterol in the digestive tract. Good sources of soluble fiber are legumes, oats and barley (cereals) and psyllium fiber products contain.

4 fish consumption

Fish and fish oil enriched with omega-3 reduce fatty cholesterol. From fish oil can have positive effects on cholesterol and triglycerides. Experts recommend ikansetidaknya eat two or three times a week. Fish contains omega-3 are salmon and tuna. It is hard to get, you can also eat other types of fish. For fish oil, consult your doctor first.

5 drinking green tea.

Experts point out that green tea is a healthy alternative to soda and sugary drinks replacement. In animals and humans have shown that green tea contains compounds that can help lower LDL cholesterol. In a small study in Brazil, people who the capsules with green tea extract, known to a decrease in cholesterol levels were out experience.

6 Eat nuts

Numerous studies have shown that eating nuts can reduce cholesterol levels regularly. Nuts such as walnuts (such as nuts) and almonds are known to be beneficial to health, to reduce cholesterol especially. However, do not go too far, because in taking nuts are high in calories.

7 Stop smoking

Smoking can the levels of good cholesterol (HDL) to reduce and is a major risk factor for heart disease. If you are a smoker, you should stop smoking immediately if you do not want to have a heart attack. For more information, if you stop smoking, the levels of good cholesterol (HDL), which you can increase up to 10 percent. In addition, the blood pressure and the risk of a heart attack decreases.
8 Consult consumption of cholesterol-lowering drugs and medical

Some types of anti-cholesterol drugs are already available, such as niacin and fibrates acid. More drugs called statins are also very good for lowering bad cholesterol (LDL) from 20 to 50 percent. However, the 8 is only one way to how to lower cholesterol, that information alone. The best thing is to consult with your doctor. Your doctor will help you find the right solution for this problem offer, including the provision of choosing the appropriate medication.

see also Bad cholesterol can be deposited within 7 days

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kesehatan
1. hipertensi
2. osteoarthritis
3. diabets
4. hearts disease

HIPERTENSI

Finally to the discussion of the fourth HEALTH DISORDERS NOT OBSTACLES , which is about Hypertension . Please be listened to . Hypertension or High Blood Pressure referred to is a condition where the blood pressure when exceeding the upper limit of prehypertension ( > 140/90 mmHg ) . Furthermore , it can increase the risk of heart attack , stroke , and kidney failure . Hypertension often have no symptoms , so only realized when there has been a disruption of organs , such as cardiac dysfunction , renal , and stroke .

Risk of hypertension can be reduced one with diligent exercise , so that blood pressure can be reduced . In principle , there are three types of exercise for patients with hypertension , what are the three types of this ? namely

1 . Cardiovascular or aerobic exercise to lower blood pressures and strengthen the heart muscle ,
2 . Exercises to strengthen muscles and burn calories ,
3 . Well as stretching .

Do it for 30 minutes every day , as much as 4 to 5 times a week . Some sports are good for people with hypertension , among others , jogging , swimming , or gardening . Do not forget , consult with your doctor before you start exercising . And always routine to check your blood pressure to be detected in time , because if rarely or never do pengecekkan to know what your blood pressure ? , We might be the first by a series of diseases caused by hypertension which have been mentioned above .

So immediately exercise and routine checks of your blood pressure . Keep the spirit of healthy exercise for our bodies always

For the next article I will discuss about what sports cheap but still make our body stay healthy

OSTEOARTHRITIS

Osteoarthritis (OA) is a degenerative disorder of the majority, the age factor. Typically, began to emerge at the time of the age 40 to 50 years and is experienced by almost everyone. Though often called bone calcification, calcification of the joints actually happened. Generally, joint calcification is experiencing large joints such as the knees, hips, or neck.

Allow people with osteoarthritis exercise? Many myths that exist among many who say that if it hurts, do not do it. But the myth was denied by Patence White, MD.

According Patence White , MD , who is the Vice President for Public Health of Arthritis Fundation , which occurs in patients with Osteoarthritis quite the opposite . Low impact exercise , if done correctly , it can reduce the pain of osteoarthritis , he said . Exercise will keep your joints by strengthening the muscles around it , strong muscles even further will replace the role of the joint while doing various activities , as well as a sort of lubricant for the joints .

Regular exercise to train the muscles around the neck was actually a way to prevent osteoarthritis . Try flexing the neck to the left and to the right of each for 10 counts , as many as 5 times , after that , lift up and down or look up and look down each for 10 counts , as many as 5 times . Repeat the routine so that the muscles around the neck rose .

Swimming is also good for preventing osteoarthritis because it makes the muscles around the neck better trained and stronger , also good for all joints in the entire body , because of the automatic swimming all the joints move in tune with the style of swimming that we do .

Well for people with osteoarthritis do not feel discouraged or afraid to exercise , do regularly , routinely and not too heavy , so the body will feel fresh and vibrant .

DIABETES

Well after a discussion about how the sport is suitable for people with HEART DISEASE , so now I will proceed to the second part of the sport that is suitable for people with diabetes.

Millitus Diabetes is a group of metabolic disorders characterized by abnormal glucose metabolism which causes hyperglycemia and disiplidemia . It is caused by abnormalities in insulin secretion or insulin action , can also be both. Millitus Diabetes is a progressive disease that can lead to serious risk of significant morbidity and mortality , acute and chronic . Acute complications caused by severe hyperglycemia , while chronic complications characterized by damage , dysfunction and failure of various organs , especially the eyes , kidneys , nerves , heart , and brain .

Sport is very important for diabetics because it helps control blood sugar levels . Exercise also reduces the risk of heart attack are often experienced by people with diabetes .

Before exercising , people with diabetes should consult a physician to plan the type and the right exercise program . Type of exercise chosen will depend on the condition of your health . Generally , doctors will recommend aerobic exercise such as walking , jogging , or cycling .

Diabetics usually also have problems in the legs , doctors will recommend to choose the type of exercise that does not cause pressure on the foot , such as swimming or cycling .

Before exercising doing heating and cooling for 5-10 minutes . Heating can be done by walking or stretching . Exercise should be done slowly and gradually , no need to rush or push yourself . Increase exercise intensity and duration according to ability .

Regular exercise is very important for diabetics because it can change the way the body reacts so more sensitive to insulin . Do not forget to check blood sugar levels before and after exercise . If the level is too low or too high , postpone until normal virgin sugar levels .

Indeed , sometimes the blood sugar levels become too low ( hypoglycemia ) during exercise . If you experience this , stop exercising and contact your doctor . Do not forget , a lot to drink before , during and after exercise . Prepare a snack for in case of sudden drop in blood sugar levels .

HEART DISEASE

How about your day today? it is still in good health, may still be in good health. Continuing last article on Health Problems Not Obstacles, I wanted to write about sports-related heart disease .... Please observe the article below ...

Regular exercise is very important for people with heart disease , Why ? Strengthen the heart muscle ... In addition , exercise also helps lower blood pressures and cholesterol levels . Regular exercise will also help you lose weight is a risk factor for heart attack

Before exercising , it is better to consult with a doctor . Doctors will merekomondasikan kinds of sports and exercise programs as what can be done .

Consult with a doctor is also important , even very important for those who have recently suffered an attack jantug , often have chest pain or trouble breathing , or had recent heart surgery .

Some types of exercise recommended for patients with diseases such hantung ... ,

Walking
swim
jogging
bicycle

do it in a relaxed , happy and routine for 5-10 minutes in order to muscle weakness .

After exercising , cool down . Do not forget to do a pause so that you are not too tired . If you are too tired or merasaakan cardiac symptoms , immediately stop the exercise you 're doing . Instead, these activities are done in the morning or evening


Happy exercising , hopefully healthy always

Health Problems Not Obstacles

Health Problems Not Obstacles

Disorders of disease is not an obstacle to exercise. Most importantly, know the right portion and the corresponding benefits

Myriad benefits of exercise ( sport ) can not be doubted. Start of increasing endurance, strengthen bones, blood circulation, reduce stress, to reduce levels of cholesterol. Ideally, exercise done regularly, which is 4 to 5 times a week.

The need for sport (of exercise) apply to everyone. Not only for those who have a body fit and strong, those who have health complaints were still encouraged to sport, including patients with diseases such as HEART DISEASE, diabetes, Osteoarthiritis, and hypertension. Of course, the boundaries and specific needs. Sports such as what is appropriate for patients with the disease?

Please click the words different color and underlined to know what kind of sports as appropriate for patients with the above diseases