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.
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Bad cholesterol can be deposited within 7 days