subject: Simple Tips to reduce your cholesterol [print this page] Simple Tips to reduce your cholesterol Simple Tips to reduce your cholesterol
Basically, there are two types of cholesterol: the Low-Density Lipoprotein (LDL) and the High-Density Lipoprotein (HDL). The former refers to the bad type of cholesterol that is known to clog the person's blood vessels, thus, increasing the risk for a heart attack or a heart disease. Studies show that a diet that is high in saturated fat is a main dietary cause of a raised LDL cholesterol level. The latter, on the other hand, is the good type of cholesterol that helps remove LDL cholesterol out of the blood stream, thus, reducing the risk for any heart illness.
Researchers have shown that a diet rich in fruit and vegetables along with average levels of omega-3 from fish oil greatly helps raise HDL cholesterol levels. With the increase of processed foods, more and people are fighting daily to find a way to reduce their cholesterol before it causes illnesses such as atherosclerosis, fibrosis, or even hypertension and cardiovascular disorders. The good news is, health eating and regular exercise can help combat high cholesterol, and reduce the levels down to an acceptable level.
One of the best habits you can develop though, is to get regular physicals and check-ups so you can monitor your cholesterol properly.
Although diet is the major reason for having high cholesterol levels, experts agree that factors such as genetics, lack of exercise, obesity, and an unhealthy lifestyle of excessive drinking and smoking, all contribute negatively to a person's cholesterol levels. Cholesterol is a growing problem in the health of many people in the world. Experts say that people over twenty years of age should be more aware of their cholesterol levels and be doing everything possible to lower their LDL cholesterol.
Studies show that a good diet to lower cholesterol can reduce a person's risk for heart diseases while getting rid of bad fats because this diet to emphasizes on eating heart-healthy foods. But, aside from using the proper and proven low cholesterol diets available today, the most important thing is that knowing and taking in the right foods and effective cholesterol formulas to assist in lowering cholesterol levels.
Experts say that a diet to lower cholesterol includes good foods like grainsespecially whole grain products and cerealsfish rich in omega3 such as salmon and tune, a variety of fruits and leafy vegetables, nuts, juices, and the like. Here are other effective means of lowering cholesterol level through diet:
1.Make sure that you visit your physician first before starting any low cholesterol diets
2.Pack your diet full of vegetable-packed recipes (especially green vegetables), and eat plenty of fruit. Organic food is preferred because of the lack of chemicals, but if you're not into organic, make sure to wash everything properly to ensure there is no chemical residue. Carbohydrates should be of high complex standards.
3.Water is the healthiest anything on the planet. Drink plenty of water, not only to improve your metabolism, help you lose weight, and to sleep better, but it will help clean out your toxins, improve your digestion, and improve your blood circulation.
4.Drink fresh fruit juices, instead of manufactured soft drinks with high sugar content and artificial colorings and additives.
5.Eat more natural root crops than processed foods with additives, coloring, and life extenders
6.Cut down on the amount of eggs, and margarine or butter out of your daily diet. If eggs are included in your meals, eat more of the egg white and not the yolk.
7.Use palm oils such as vegetable, corn, and olive oils when cooking
8.Go crazy with garlic as its been shown to lower HDL cholesterol.
9.Replace saturated fat with polyunsaturated fat in meat, chicken, and whole milk products.
10.Avoid refined carbohydrates in bakery products, pastas, and sugary or sugar-added foods. Try to eat baked foods that made from whole wheat, and noodles made from cereals.
11.Use unrefined sugar in your drinks. (Fully refined is processed through certain chemicals for fine or whitening effects, which are themselves health hazards.)
12.When eating out, order steamed or boiled options. If possible, also pick lean meat, fish, or skinless chicken that is broiled, baked, grilled, steamed, or poached instead of being fried and ask for lots of vegetable side dishes and fresh fruit desserts.
13.Take a daily vitamin supplement. Vitamin E for blood circulation, Vitamins C and B3 to lower your cholesterol levels.
