1. Stop Smoking
Stopping smoking is an important method in reducing your cholesterol levels. Content in cigarettes may cause the inner lining of arteries, or endothelium getting damaged. Carcinogens and carbon mono-oxide contained in cigarette smoke in the arteries become more susceptible to seizures, thus leading to high blood cholesterol levels.
Smoking can also lower cholesterol levels lipoprotein (HDL) or good cholesterol, and at the same time raise cholesterol levels Low-Density Lipoprotein (LDL) or bad cholesterol. In addition, smokers may also experience heart palpitations that can affect their overall quality of life. If you used to smoke, stop the bad habit now.
2. Many Exercise
Exercise is the best treatment for those who have cholesterol levels high enough. The experts said the exercise for 40 to 60 minutes per day will help reduce bad cholesterol about 5-10 percent and increase good cholesterol levels up to 3-6 percent. To that end, does not matter any type of exercise you do, the important thing is the intensity of exercise each day.
3. Healthy Food Consumption
To reduce cholesterol, the important thing is to keep your food intake. Reduce foods that contain saturated fats and trans fats. You also need to reduce consumption of fatty meats, egg yolks, fried foods, whole dairy products and fried foods. This is because the saturated and trans fats increase LDL (bad cholesterol). The recommended daily intake for saturated fat intake is 20 grams or less, so beware of foods that contain saturated or trans fat levels are high and make sure you stay below the recommended daily level.
4. Avoid Alcoholic Drinks
Consumption of alcohol is normally composed of one to two drinks per day for men and one drink per day for women. However, if you exceed this amount, the possibility of increasing the body to store fat. Waistline will also be widened (beer belly) so that it does not directly increase cholesterol levels.
5. Lose Weight
Try to lose weight if you are obese or overweight body. Begin to exercise every day, every type of additional activity will work well. To begin with, do light activity like walking, weight training, aerobics, cycling and exercise because it helps increase good cholesterol while lowering bad cholesterol levels.
Obesity can cause what is known as insulin resistance, a condition where the body can not use insulin properly. Of the pancreas, insulin convert glucose into the blood and then into energy. Insulin resistance can lead to diabetes and increasing cholesterol levels in the body.
6. Eat Spinach
Consumption of spinach on a regular basis will also reduce your cholesterol levels. Spinach contains about 13 flavonoid compounds that keep you from cancer, heart disease and osteoporosis. Consumption of 1/2 cup of lutein-rich foods every day can keep you from heart attacks caused by excess cholesterol.
7. Fish Consumption
Fish contain much omega-3 fatty acids, which helps in keeping the body from heart disease, stroke and high cholesterol levels with the help of nutrient-rich protein. According to medical experts, a diet rich in seafood, especially fish, assist in raising levels of good cholesterol. Other sources of omega-3 foods include soy, canola, flaxseed, walnuts and fish oil.
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