How to Lower the Cholesterol
How to Lower the Cholesterol
How to Lower the Cholesterol
High cholesterol levels have to be related to an increased risk of heart disease and stroke. But learning to lower cholesterol is simple. Make simple changes to your diet and your level of activity can drastically reduce your cholesterol levels.
These changes in diet and exercise will lower your cholesterol, even if it is dangerously high, but it is possible that your doctor can cholesterol-lowering drugs to prescribe, contribute to the effort if a particularly high risk of both heart disease or stroke.
1. Get regular moderate exercise.
The key here is to integrate physical activity into your life on a regular basis. Set a goal of the exercise six fifty-five days a week, if only for 20 minutes to half an hour per session. Some people do well with a routine like the gym or directly on the exercise bike, while others need to think outside the box. As long as you are and move regularly, then you are exercising, and it is a key to your cholesterol lowering. While walking with the dog for a walk at the local flea market, play or chat kickball with the kids, the lawn mowing, moving in the garden, a ballroom dance or martial arts class, washing the kitchen, or one of dozens of other physical activities, refer to your circulation and lower your cholesterol.
To get into the habit of physical activity, take a detour add to your calendar every day you in your physical activity every day for at least twenty minutes. Try to have at least five notches on your calendar every week.
2. Eat more fiber, especially soluble fiber.
The fiber absorbs cholesterol and return it from your system. Soluble fiber is particularly well suited to achieve this goal. Good sources of soluble fiber are oats, beans, pears, apples, prunes and barley. Fruits and vegetables provide fiber. Cooking breaks down fibers include a few raw fruits and vegetables in the daily diet.
3. Eat fish at least three times a week.
Fish is rich in omega-3 fatty acids rich. Salmon, albacore tuna, mackerel, trout, herring and sardines are the most species of fish high in omega-3. In part, the decline of flax and canola oil was contained. To comply with the Omega-3 powers to grill or bake your fish remember.
4. Include foods rich in vitamin B3 (niacin) in your diet
Vitamin B3, also known as niacin helps lower cholesterol. B3 rich in essential fatty acids, such as fish and nuts also contain Foods. Most grains such as wheat bran, corn meal and oats also contain B3. Peanuts are rich and B3, the chickens and turkeys are.
5. Contain sources of the polyunsaturated fatty acids in the diet.
Walnuts, almonds, hazelnuts, peanuts, pine nuts, hazelnuts, pistachios are rich in polyunsaturated fatty acids to keep the blood vessels elastic, and can reduce the risk of heart disease. Nuts are rich in calories, moderation is key.
6. Reduce your intake of saturated fatty acids.
Choose olive oil instead of butter for cooking, easy on the cheese, and you go fat-free milk. Do not think that switching to margarine is the answer because margarine is as bad as butter. Strictly Limit consumption of red meat, and choose instead of chicken, fish or turkey.
Avoid deep-fried everything, including donuts and potato chips. Avoid all that the word "cured" in connection with the word "oil" in the ingredient list.
7. If you smoke, stop smoking.
When you stop smoking you, your HDL cholesterol levels improved rapidly. leave within a year, your risk for heart disease, half of what it was when you smoked. In 15 years your risk is the same as someone who never smoked.
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