Your cholesterol is high? You must bring it down by changing diet and lifestyle. Even if you get a prescription cholesterol medication, you still need to change your diet to maintain a healthy heart.
In addition, there are some simple steps to reduce cholesterol as reported by WebMD.
1. Know the Good and Bad
Your body needs some cholesterol. But many people have too many, especially the "bad" or LDL cholesterol. That can happen if you eat too much-saturated fat is in foods of animal origin. If the LDL level is too high, plaque can form in the arteries and cause heart disease.
2. Use Hand
Eating with many very easy to do especially if you eat large portions. This can lead to weight gain and high cholesterol.
Then how to measure the true meat or fish? You just use your hands. A serving of fresh fruit size of your fist. Use your hands to hold the snack of meat, rice, pasta or serving of cooked vegetables.
3. Think Delicious and Nutritious
Fill a plate with fruits and vegetables about 5-9 servings each day. This is done to lower cholesterol levels (LDL) you. The antioxidants in these foods can be useful, along with fiber.
In addition, you must reduce fatty foods. The advantage for you is to keep the weight and lowers blood pressure.
4. Increase Omega-3
Fish is a good source of protein and omega-3, a type of fat the body needs. The rule is, you can eat fish twice a week. Omega-3 helps lower the levels of triglycerides, a type of fat in the blood. Omega-3 can slow the growth of plaque in arteries and reduce cholesterol.
Choose fatty fish, such as salmon, tuna, trout, and sardines. Grill, bake, roast, or skewers you can choose. Notes, do not fry them.
Fish. (pixabay)
5. Start your day with a full Flour
Start your day with breakfast bowl of oatmeal. The goal is that you feel full, so no need to overeat at lunch. In addition, fiber is also able to curb LDL cholesterol.
6. Nuts
Replace a snack with a handful of walnuts, pistachios, pecans, almonds or other nuts that contain a lot of monounsaturated fats and serves to lower LDL "bad" cholesterol.
Studies show people who eat about an ounce of nuts a day can help lower the chances of developing heart disease. In addition, it also protects the body from sugar, chocolate, or a lot of salt.
7. Unsaturated fats
Actually, fat is also needed in your diet, though less than you think. It also should pay attention to the type of fat. Please note, good fats contain a lot of calories. So just a little fat consumption.
Unsaturated fats such as those in the oil safflower, canola, olive also have low LDL levels and may help raise HDL "good" cholesterol. Being saturated fats are in meat, butter, palm oil as well as full-fat milk increases LDL cholesterol.
8. Select the Best Carbohydrates
Nuts and grains such as brown rice, quinoa, and whole grains have more fiber and not increasing blood sugar. These foods will lower cholesterol and make feel full longer.
Other carbohydrates are also obtained on white bread, white potatoes, white rice, and pastries increase blood sugar levels more quickly, which makes you feel hungry faster, which can cause you to overeat.
9. Do exercise 30 minutes
Only half an hour of physical activity 5 days a week can lower bad cholesterol and increase good cholesterol. More exercise is better. Active exercise also helps maintain a healthy weight and prevent the development of clogged arteries.
You do not have to exercise immediately 30 minutes. You can divide it into 10-minute sessions. Or vigorous exercise for 20 minutes, such as running, three times a week.
Aerobic exercise. (
pixabay)
10. Brisk
Aerobic exercise ( "cardio"), such as brisk lower the chances of stroke and heart disease, help you lose weight, keeps bones strong, and very good for your mood and stress management.
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