Tips for lowering cholesterol

Cholesterol is a risk factor for coronary heart disease. In fact, experts say that there are not other factors that had the risk of another heart attack a person other than determine cholesterol. Normally, cholesterol in a person between about 160 mg / dl to 200 mg / dl. Cholesterol is required by the body to maintain the health of upright, but when the levels are already normal (more than 200 mg / dl), it will cause other health problems.

Tips for lowering cholesterol

Keep the cholesterol to remain normal is a must, especially if your cholesterol levels are already very high, higher than normal. Up to 1 percent cholesterol lowering alone is known to reduce the risk of heart attacks by 2 to 3 percent. For those of you who have high cholesterol, there are some tips that you can do to reduce them. See the following opinion ..

1 Sport and exercise more
Besides the reduction of bad cholesterol (LDL), regular physical activity can increase the good cholesterol (HDL) to 10 percent. These advantages can be achieved with only light exercise such as brisk walking. Robert Harrington, MD, Professor of Medicine at the Faculty of Medicine at Duke University in Durham, North Carolina, invites the patient to walk for 45 minutes after dinner. Whatever you choose, practice is the most important thing to do it regularly. Experts recommend regular exercise at least five times a week.

2 Limit your intake of saturated fats
Saturated fats usually refers to animal fats, such as dairy, poultry, red meat (beef, goat, sheep). You should limit the consumption of these foods, because it stimulates the production of cholesterol and increase the bad cholesterol (LDL) and total cholesterol. By reducing the intake of saturated fat, cholesterol, and you get better and back to normal.

3 Consumption of dietary fiber 
Fruits, vegetables and whole grains is not only a good source of antioxidants for heart health, but also reduce rich in fiber foods cholesterol. Soluble fiber, in particular, may contribute to cholesterol. Soluble fiber acts like a sponge that absorbs the cholesterol in the digestive tract. Good sources of soluble fiber are dried beans, wheat and barley (grain) and fiber products containing psyllium.

4 fish consumption 
Fish and fish oil enriched with omega-3 fatty acids reduce cholesterol. Fish oil is a good effect on cholesterol and triglycerides. Experts recommend at least two or three times to eat fish a week. Many fish contain omega-3 are salmon and tuna. Although 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 be a healthy alternative alternative to soda and sugary drinks. Research in animals and humans have shown that green tea contains compounds that help the LDL-cholesterol. In a small study conducted in Brazil, people, capsules, green tea extract, known to consume experience a decrease in their cholesterol levels.

6 Eating Nuts 
Numerous studies have shown that eating nuts can reduce cholesterol regularly. Nuts such as nuts (almonds and similar) are known to be beneficial to health, especially to reduce cholesterol. However, do not overdo the calories to eat, because nuts contain high enough.

7 Quit 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 must immediately stop smoking if you do not want to have a heart attack. For more information, if you stop smoking, the levels of good cholesterol (HDL), you will rise up to 10 percent. It also lowers blood pressure and the risk of having a heart attack.

8, the cholesterol drugs and medical
CHOLESTEROL certain types of currently available drugs, such as niacin and fibrates acid. More drugs called statins are also very good for reducing the levels of bad cholesterol (LDL) by 20 to 50 percent. , 8 of these tips, however, is only approximate. The best thing is to consult with your doctor. Your doctor will help you to provide the right solution for this problem, including the provision of choosing the appropriate medication.