4 Healthy Ways to Lower Your Cholesterol in A Month

Healthy food for a better life

Cholesterol is a fat that is found in the bloodstream or the cells that naturally formed by the body. In addition to the manufactured body, cholesterol can also be derived from animal foods such as meat, poultry, fish, cheese, milk, margarine, and etcetera. Cholesterol is required for the formation of cell walls and as a raw material for some hormones in the body.

2 types of cholesterol

In the world of health, cholesterol is divided into two types namely, bad cholesterol (LDL) and good cholesterol (HDL).

HDL Cholesterol

Cholesterol HDL (High-Density Lipoprotein) is called a good fat because it could clean up and transport the flab from the walls of the blood vessels to the heart. The ideal cholesterol HDL should be higher than 40 mg/dl for men, or above 50 mg/dl for women.

Causes of low HDL cholesterol was less exercise, too fat, as well as the habit of smoking. In addition, the hormone testosterone in men, anabolic steroids, and progesterone can lower HDL cholesterol, while the female hormone estrogen boosted HDL.

LDL cholesterol

Cholesterol LDL (Low-Density Lipoprotein) is the fat that is not good because it can accumulate on the walls of blood vessels, especially the small blood vessels that supply nourishment to the heart and brain. Flab that is getting increasingly thick and hard, called arteriosclerosis, and finally stuck the blood flow.

Optimal LDL Cholesterol is when simply applied in blood under 100 mg/dl. Cholesterol LDL 100-129 mg/dl inclusion category border (borderline). If the above 130 and accompanied after another risk such as smoking, chubby, diabetes, do not work out, let alone if it reaches 160 or more, then the drug needs to be given soon.

High cholesterol commonly suffered by obese people but does not cover the possibility of skinny people who also can experience it, much less by consuming foods that are low in fat but high in fiber. In addition to the food factor, high cholesterol can also be caused by hereditary factors.

Therefore, all those good skinny let alone obese, have never suffered cholesterol let alone ever experienced it, need to keep foods with reduced levels of cholesterol. Here's how among others with fibrous food consumption increased.

How To Lower your Cholesterol

As already explained above, cholesterol indeed required by the body, but when simply applied has exceeded normal, coupled with the unhealthy life pattern, it will be very harmful for the health of the body.

The following are 4 ways to lower your cholesterol that you can apply, to avoid a wide range of dangerous diseases.

1.   Fibrous Food Consumption

According to health experts, meet the needs of fiber daily food can decrease LDL levels by as much as 5%.

Although the source of fiber available much, people can't seem to get enough fiber because of the hours of work that is so dense. Experts advise on everyone, especially one that has high cholesterol levels to gain 25 to 35 grams of fiber per day, but the food most adults only got about 12 grams.

You can get fiber from foods, either fruits, beans, or vegetables like raspberry oatmeal, papaya, avocado, corn, edamame, red rice, broccoli, pears, apples, tomatoes, mango, almonds, black beans, and white nuts.

2.   Consumption Of Multivitamins

Despite consuming a healthy diet, there is still the possibility of your body lack the element of certain nutrients. To cope with these conditions You need to be taking multivitamins or herbal medicine heart to fulfill the needs of basic nutrients and lowers the risk of heart disease and stroke.

3.    Consuming Seafood

Reduce the consumption of meat, and expand food intake comes from the sea such as salmon, tuna, sardine, and trout. They are a swarm of fish rich in omega-3 essential fats (healthy) and low in saturated fat. Omega-3 fatty acids your body needs to help drain the triglycerides, cholesterol, LDL and total cholesterol.

Keep in mind, that there is a benefit in every fish is not lost or diminished, it would be nice of you cultivate or making it a ripe by means of burned or baked. Don't be fried in oil because if it goes into the body, the fat that they contain have already turned so nasty.

4.     Do Physical Activity Regularly

One way to lower your cholesterol which is easy to do is to work out regularly. Walking or other types of light sporting more done regularly will help increase HDL levels. Make sure that you work out for 30 minutes in a day and five days a week.

Share :