High cholesterol increases the risk of heart disease or heart attacks. It is very important that you can reduce the negative effects of drugs and changes in healthy lifestyle. These changes will help lower “bad” cholesterol and raises “good” HDL cholesterol.
Suzanne Steinbaum, DO, a cardiologist at Lenox Hill Hospital in New York City suggests patients to start somewhere and just keep going. With the adoption of this type of lifestyle changes, everything starts to change and there can be no visible result at 3 months
Medications may also improve cholesterol -. Lowering effect, but changes in healthy lifestyle provide much better results without the risk of side.? effects
How to get rid of cholesterol
Just follow these tips:
1. Trans fats are forbidden
states that the risk Steinbaum heart disease and attack results trans fats, which raise the “bad” cholesterol and decrease “good” cholesterol. They are considered the worst kind of fats that we eat. However, they are present in most of our daily meals, fried foods, cakes, pies, pizzas, biscuits, snacks, margarines and it is very difficult to avoid.
How can you limit your intake of trans fats? It is important to read the nutritional information of the foods you buy in the shops and eating ask what kind of oil used when cooking. If you see “partially hydrogenated oil” or trans fats 0.5, make sure that you are consuming trans fats, although it is not marked.
2. Back scalar
Weight loss is beneficial for many health problems, from lowering cholesterol to prevent disease. Only by dropping 10 pounds, it will cut 8% of cholesterol. Note to lose weight safely, 1 to 2 pounds a week by eating 1200-1600 calories a day.
3. Get Moving
Sarah Samaan, MD, a cardiologist in Plano, TX says that in order to increase HDL and lower LDL and triglycerides should exercise at least two hours and half a week. Beginners should exercise for about 10 minutes with blocks some interesting exercise.
4. The fiber – rich foods
Foods rich in soluble fiber, have proven to be especially effective in reducing cholesterol. You must take oats, barley, peas, beans, carrots, beets, eggplant and more. Soluble fiber keeps the body from absorbing cholesterol. Only 5 to 10 grams per day more will help fight cholesterol. Although healthy, ensure that fiber intake is reasonable.
5. Try fishing
Certain types of fats actually protect against high cholesterol. Fish is a great source of protein because it is rich in omega-3 fatty acids that are good for the heart, while at the same time reduces cholesterol and saturated fat. For the most omega-3 choose wild salmon, sardines and tuna instead of shark, swordfish and mackerel.
6. Choose Olive Oil
Olive oil will give your body more benefits than any other oil. They serve as a low dose of medication because it can reduce LDL cholesterol by up to 15%. What makes olive oil is beneficial “good” fat in it, the more antioxidants that help prevent disease. It is always better to choose oil extra virgin olive oil.
7. Take nuts
nuts have a large number of vitamins, including vitamin, magnesium, copper, phytochemicals and omega-3 fatty acids also. They are also rich in sterols, which keeps the body from absorbing cholesterol. Note that eating too much, because they are high in calories.
Stress has a major impact on cholesterol. Therefore, it is very important to relax for a book, a walk, yoga or going out with friends. This positive energy will spread and balance the level of cholesterol.
9. Try Spices
Although spices add flavor to your food, but can also improve cholesterol. Try using a little garlic, ginger, black pepper, coriander, turmeric and cinnamon, food will be tastier and healthier. Especially garlic can lower cholesterol up to 9%.
Smoking and high cholesterol are the worst possible combination. One of the greatest risks of cardiovascular disease is to be a smoker. The biggest impact that smoking has on cholesterol is the way that lowers HDL and LDL increases.
No smoking improves many body functions and must participate in good habits in order to lower the level of cholesterol.
11. More laugh
Laughter is the healthiest for the whole body habit. Lowers “bad” cholesterol, raises “good” and lifts the spirit in you. Do some funny things, silly, enjoy life with laughter. Let laughter be your medicine.