When high cholesterol levels, meaning you have to be more careful, because if high cholesterol in the blood can cause many diseases that would lurk you. Many ways to lower blood cholesterol levels. If you have a problem with cholesterol, you should try some of these tips.
• Control portions
Eating large meals can cause weight gain and high cholesterol. A simple way to reduce food portions by hand as a measuring tool. Eating one serving of meat or fish is about the size of your palm. Eat a serving of fresh fruit fist. Eating one serving of cooked vegetables and rice-sized tangkupan hand (the meeting).
• Healthy food for the heart
Consumption of fruits as much as 5-9 servings a day, will reduce LDL and antioxidant benefits. Eating more fruits and vegetables, fatty foods are eliminated automatically by itself. Consumption of healthy foods is also proven to reduce blood pressure and maintain weight loss.
For the sake of heart health, look at the seafood menu. Consumption of fish at least twice a week is beneficial for jangtung. Salmon, tuna, trout and sardines have low levels of saturated fat but rich in omega-3 fatty acids can lower triglycerides. Consumption of food sources of omega-3 can also lower cholesterol and slow down the pile of plaque in arteries.
• Whole grain breakfast
Fiber and complex carbohydrates from whole grains help stay full longer, so not too hot at lunch. Besides whole grains can reduce LDL. Grains can also be consumed at lunch like brown rice, and barley.
• Nuts for heart health
Nuts are high in monounsaturated fats that can lower LDL and HDL leave remains intact. Several studies showed that people who ate about one ounce (a handful) nuts a day have a lower risk of heart disease.
• Unsaturated fats
Unsaturated fats are found mainly in canola oil, olive and safflower. These fats can help lower LDL and raise HDL. Avoid too much consumption of saturated fats like those in butter and palm oil.
Be physically active for 30 minutes, five days a week (20 minutes three times a week for vigorous exercise, like jogging). This can help lower LDL and raise HDL. Exercise can reduce the risk of clogged arteries. When you exercise, not meant to be followed for 30 minutes.
This walk as aerobic or cardiovascular exercise such as walking, can reduce the risk of stroke and heart disease, as well as losing weight, and keep bones strong. Begin by walking for 10 minutes in 3 stages.
• Physical Activity
You can improve heart health by incorporating physical activity into your schedule. Gardening, dancing, or taking the stairs can be a workout similar to a gym that can be done at home. During a serious activity, will pump up your heartbeat faster.
• Avoid stress
Chronic stress can increase blood pressure, increase the risk of atherosclerosis. Research has shown that stress can raise cholesterol levels. Reduce your stress levels with relaxation exercises, meditation, or biofeedback may be the effort to reduce the risk of an increase in LDL. Focus on your breathing, take a deep breath of refreshing. This is a simple stress buster that can be done anywhere.
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