Easy Steps To Lower Cholesterol
Easy Steps To Lower Cholesterol - Lowering cholesterol by 1 percent it might reduce the risk of coronary heart disease by 2 percent. Here are some tips to cut levels of bad cholesterol in the blood.
1. Create a target
If you fall into the high risk group of cardiovascular disease (family history, hypertension, obesity, and smoking), target doctors usually decrease bad cholesterol (LDL) less than 70.
For those who are in the moderate risk group, 130 had decreased levels of LDL are considered good. If you are lucky to be in low-risk groups, target LDL is less than 160.
2. Sport
Not only reduce levels of LDL cholesterol, physical activity done regularly can increase good cholesterol (HDL) to 10 percent. According to research by experts. The key is to exercise regularly.
3. Avoiding trans fats
Old theory says the way to reduce cholesterol is to stop eating eggs and other high cholesterol foods. However, now increasingly clear that the main culprit is saturated fat. That is why, restrict food
4. Eat more fiber
Serelia intact seeds, vegetables, and fruits, the best source of antioxidants is good for the heart, but also the lowering of cholesterol. Water-soluble fiber is believed to be more effective in lowering cholesterol because it is so easy to absorb like a sponge and cholesterol in the digestive tract.
5. Expand Fish
There are a lot of scientific evidence showing the benefits of eating fish rich in omega-3. American Heart Association recommends fish and fish oil supplements as a source of omega-3 good for the heart.
6. Consumption of green tea
Research in animals and humans shows green tea contains substances that can lower bad cholesterol.
7. Cholesterol-lowering drugs
In selecting a lipid-lowering drugs, consider the ability of these drugs in lowering bad cholesterol, triglycerides and increase good cholesterol. Consider also the side effects of drug and the price factor to remember this fat-lowering drugs usually need to be used in a long time.
8. Stop smoking
Smokers usually have very little good cholesterol.
