How to lower cholesterol High Cholesterol – is a serious health problem that often attack people in the modern era as it is today. Recorded in America by as much as 100 million people already stricken with high cholesterol level above 200 mg/dL. See causes of cholesterol is obvious, they are more alive than instant foods, in addition a less healthy life patterns can also potentially lead to high cholesterol.
High cholesterol isn't very good, scaled back now!
Actually everyone has certain cholesterol levels. The bad news for those who have the levels of bad cholesterol (LDL) higher tend to be undergoing harmful complications such as heart, gout, stroke, and many more. Side effects of high cholesterol can be caused due to the narrowed blood vessels makes the heart have to pump extra blood throughout the body.
Nevertheless, the type of cholesterol LDL (the bad guy) can still be lowered so that they cannot exceed the amount of good cholesterol or HDL. It's been an awful lot of research done to lower high cholesterol. Starting from applying a healthy lifestyle to lowering cholesterol with food consumption. For those of you who have terdiagnosa have a high fat content, here there are several ways to lower cholesterol naturally high that you can try.
Natural Ways To Lower Cholesterol High Cholesterol Without Drugs
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1. Fill the body with the intake of vitamin B3
Vitamin B3 or better known as Niacin have great benefits to lower the bad cholesterol LDL and triglycerides (fats that are threatening health when in high levels). In addition to treating high cholesterol, vitamin B3 is also very good for increasing the production of HDL (good cholesterol) in the body optimally. So the results are optimized, you will probably need two to three tablets a day.
Note:
Bervitamin B3 food consumption is indeed good enough to lower high cholesterol levels. But when consumed excessively (not by the rules) will be highly risky increase uric acid and liver disease. Even in diabetics could potentially increase blood sugar levels.
2. Dietary Fiber food
Dietary fiber (fiber diet food) is a diet made with fibrous food consumption increased. I used to never discuss the benefits of papaya is rich in natural fibers. Not only useful to launch a CHAPTER, but also fiber content is quite effective for lowering high cholesterol.
According to Dr. Pearson, meet the needs of fibre each day can lower bad cholesterol by 5%. In addition, dietary fiber food also belongs to easier and cheaper. Remember almost all of fibrous food ingredients you can get easily in the market or the supermarket nearby.
There are an awful lot of cholesterol-lowering foods that contain fiber. You can start from the consumption of papaya, oatmeal, rasberi, avocado, corn, edamame, red rice, broccoli, pears, apples, tomatoes, mango, almonds, black beans, white beans, and much more.
Though it contains a lot of fiber, many people are unable to fullfill his needs every day. Experts recommend especially for
who suffer from cholesterol to keep consumption of fiber as much as 25-35 grams a day. Usually because the hectic working hours, people are just able to fullfill the needs of 12 grams of fiber.
3. Exercise regularly
Sport physical activity including pleasant enough healthy for the body. Though somewhat tiring, but if done correctly by the rules you will get amazing benefits.
Associated with cholesterol, exercise can help boost HDL in the body and lowers bad cholesterol (LDL). Even by doing regular exercise, the risk of death in people with heart attacks could be reduced by 25%.
But the problem, many societies in modern times could not care about sports. They will only do sports when feeling sick, so it is very ironic. Therefore, when ye dear with health it's good take 30 minutes a day for exercise.
4. Low fat Diet
Low-fat diet is perfect once applied for you who have a body fat, especially Central obesity. By doing this diet, then the cholesterol levels in the body also will participate down significantly. Even the body you will look more sleek and athletic after performing a low-fat diet.
You could start a low-fat diet by way of consuming fish and vegetable. Avoid foods that are derived from processed red meat and French fries, as even though he contains delicious evil cholesterol levels are quite high. By doing it consistently, you're going down cholesterol sebasar 20%.
5. Fish oil (Lovaza)
The name may sound quite foreign lovaza, but you could call it also with fish oil. Compounds contained in fish oil omega-3 fats can help lower triglyceride levels or nasty fat levels in the body to its full potential. With the consumption of fish oil in accordance and consistent rules, cholesterol you will return to the normal number.
Side effects:
Excessive consumption of fish oil is extremely bad for health conditions. Side effects that usually appear between other saltpeter, flu, abdominal pain, dizziness, and even change the sense of taste. Therefore, before mengonsumsinya better kosultasikan to the doctor first.
6. Fix diet and healthy living
Diet and lifestyle has a fairly tight correlation. The two cannot be separated, because if you only pay attention to one side then it will not work the alias failed. You should be able to regulate the diet and lifestyle of the more perfect.
Try eating more cholesterol-lowering foods, such as fruit and vegetables. Remember, the food was cast more than 50% in the formation of fat or cholesterol in our body.
7. use your hands to adjust portion packed
As has been described above, Americans tend to have high cholesterol risk due to instant foods that are less healthy. Mirisnya again, they are consuming these foods have doubled from its normal portion. Although you are not the Americans, but try to limit your portion to eat of course just so that bad cholesterol can be lowered.
Set up the actual meal portions can be done very easily once, one of them by using the Palm of the hand. Try every food consumed no more than one hands you. It's good food in the form of meat, fish, fruit, vegetable, or more.
8. Limit the greasy food, replace healthy food!
Foods such as fried foods and the like, they contain very high oil. According to experts, cooking oils contain fat nasty high enough, particularly if the oil already used more than 2 x. Even excessive oil consumption may also trigger the emergence of obesity (overweight).
Instead, you can eat healthy food 4 5 perfect consisting of vegetables, fruits, milk, meat, and more. But remember, though you should still limit the salubrious portion to eat of course.
9. Don't skip breakfast, starting with wheat
Many people skip breakfast in the morning, especially for those who are super busy at work. The regular breakfast actually has many benefits to the body, in addition to providing our energies would be more concentrated when undergoing daily work activities. Interestingly the breakfast anymore, according to the experts we can prevent the consumption of fatty foods evil later.
But not all kinds of good food for breakfast. Wheat and cereals including foods that are highly recommended for people with diabetes, cholesterol, and heart attacks. If there is no wheat and cereals, you could make a meal of brown rice that are rich in protein content nabatinya.
10. replace the snacks with nuts
Bored with that snack-it wrote? You can try snacking nuts. It contains the one of high cholesterol-lowering food, particularly for some types of nuts such as walnuts. Therefore, don't hesitate anymore to snacking foods from beans.
Walnut Commission nut walnut consumption suggests at least 8 rounds a day. More you eat nuts walnuts, then it will be better in lowering bad cholesterol in the body.
11. reduce fat, multiply unsaturated fatty
Not all types of fat are bad for the health of our body. Although actually more side effects, but fat deficiency could lead to the emergence of a more dangerous complications. Even according to the experts, the lack of fat nutrients can reduce the growth of the brain.
Unsaturated fats are considered as a type of fat that is good for health and growth. There are an awful lot of food you can consume for getting the fat intake. Call it such as cashew nuts, almonds, Pecans, avocado, olives, soybeans, walnuts, sesame seeds, sunflower seeds, salmon, and mackerel.
12. More frequent consumption of seafood
Many experts that utilize sea animals to make herbal cholesterol medications. This happens because the seafood or seafood contains high levels of omega-3s are good for lowering LDL bad cholesterol levels in the body. But not all marine animals you can consume lho ya.
From the abundance of seafood, you can eat salmon, tuna, sardine, and trout. In addition to taking on a regular basis, you have to pay attention to the correct processing in order that his nutritional is not lost. Preferred way to cultivate the boiled and baked than fried.
13. Dispose of smoking, avoid stress, and sleep enough
Smoking can trigger the appearance of excessive stress, especially if it is coupled with staying up every night. Conditions of this kind could result in increase cholesterol levels in the body.
Therefore, from now on apply pattern of healthy living by stopping smoking, cope with stress, and enough sleep at least 8 hours a day. Guaranteed after that cholesterol you will return to the normal number.
14. More wary of buying products., see the nutrition
As a smart consumer, you should be able to sort and select meals nutritious vegetables. See the value of nutrition through nutrition table which is usually located on the packaging. The cholesterol content of foods with ' 0 ' does not mean it will not make LDL down, because it triggers increased bad cholesterol also caused by other content.
In addition to implementing some of the ways to lower cholesterol naturally, you also should regularly consult a doctor or expert. Besides being able to prevent things that nobody expected early on, consulting a doctor can also measure the success rate of decrease in cholesterol that effort have you done so far. May be useful.
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