Simple steps to lower cholesterol, if the doctor says your cholesterol is high, it means you need to change your diet and lifestyle to lower cholesterol and the risk of disease jantung.Kendatipun doctors prescribe cholesterol-lowering drugs, you still need to change your diet and more physical activity to maintain cardiovascular health.
Simple steps to lower cholesterol as follows:
Simple steps to lower cholesterol as follows:
Good cholesterol and bad cholesterol
The body needs small amounts of cholesterol to function properly. But we may be eating too many foods high in saturated fat and cholesterol that increase LDL cholesterol. LDL cholesterol can cause plaque deposits inside arteries, causing heart disease. HDL cholesterol instead, helps clear bad cholesterol from the blood. We have to lower bad cholesterol and raise good HDL cholesterol, starting with the diet.
A simple way to control portions
Most Americans eat a super-sized portions, two times larger than the recommended serving size for good health. This leads to weight gain and high cholesterol. Adjust portion can be done in a simple way: Use hand. One serving of fish or meat the size of your palm. One serving of fresh fruit is approximately equal to one fist. One serving of vegetables, rice, or pasta cooked with hand bend his fingers.
Consumption of heart healthy foods
fill the plate with fruits and vegetables: 5 to 9 serving per day-Helps reduce LDL cholesterol. Antioxidants in foods also provide benefits, or perhaps also when eating more fruits and vegetables, we eat less food fatty. Many eating fruits and vegetables also help reduce blood pressure and maintain a healthy weight. Foods fortified with plant sterols, such as yogurt and other foods may also help lower bad LDL cholesterol.
Eating Fish
For a heart-healthy diet, eat fish two times a week. Fish low in saturated fat and high in omega-3 fatty acids. Omega-3 fatty acids help lower levels of triglycerides, a type of fat in the blood. Also can help lower cholesterol, slow the growth of plaque in the arteries. choose fatty fish such as salmon, tuna and sardines. Avoid fried fish.
Start the day with whole grains
A bowl of oatmeal or whole grain cereal has benefits that last all day. Fiber and complex carbohydrates in whole grains help you feel fuller for a longer time so that you avoid overeating when eating day. Besides, it also helps lower LDL cholesterol and can be an important part of weight loss strategies. Other examples of whole grains: brown rice, barley and wheat flour whole wheat flour.
Eating nuts (Nut)
Nuts (Nut) helps reduce cholesterol. Nut contains monounsaturated fat that lowers LDL cholesterol HDL cholesterol while making remains in good condition. Several studies showed that people who eat about 1 ounce a day Nut Heart. Nut disease risk is lower in fat and high calories so eat in moderation. Be sure to choose the o in sugar or chocolate coated.
Unsaturated fats protect the heart
We need a little fat in the diet-approximately 25% -35% of calories of daily. Also select the type of good fat. unsaturated fats such as those found in canola oil, olive oil, and safflower oil help lower bad LDL cholesterol and may help raise HDL cholesterol. Fat saturation as found in palm oil, butter, fats and trans fats raise cholesterol. Avoid this needs attention, even both were fat calories. so eat in moderation.
The body needs small amounts of cholesterol to function properly. But we may be eating too many foods high in saturated fat and cholesterol that increase LDL cholesterol. LDL cholesterol can cause plaque deposits inside arteries, causing heart disease. HDL cholesterol instead, helps clear bad cholesterol from the blood. We have to lower bad cholesterol and raise good HDL cholesterol, starting with the diet.
A simple way to control portions
Most Americans eat a super-sized portions, two times larger than the recommended serving size for good health. This leads to weight gain and high cholesterol. Adjust portion can be done in a simple way: Use hand. One serving of fish or meat the size of your palm. One serving of fresh fruit is approximately equal to one fist. One serving of vegetables, rice, or pasta cooked with hand bend his fingers.
Consumption of heart healthy foods
fill the plate with fruits and vegetables: 5 to 9 serving per day-Helps reduce LDL cholesterol. Antioxidants in foods also provide benefits, or perhaps also when eating more fruits and vegetables, we eat less food fatty. Many eating fruits and vegetables also help reduce blood pressure and maintain a healthy weight. Foods fortified with plant sterols, such as yogurt and other foods may also help lower bad LDL cholesterol.
Eating Fish
For a heart-healthy diet, eat fish two times a week. Fish low in saturated fat and high in omega-3 fatty acids. Omega-3 fatty acids help lower levels of triglycerides, a type of fat in the blood. Also can help lower cholesterol, slow the growth of plaque in the arteries. choose fatty fish such as salmon, tuna and sardines. Avoid fried fish.
Start the day with whole grains
A bowl of oatmeal or whole grain cereal has benefits that last all day. Fiber and complex carbohydrates in whole grains help you feel fuller for a longer time so that you avoid overeating when eating day. Besides, it also helps lower LDL cholesterol and can be an important part of weight loss strategies. Other examples of whole grains: brown rice, barley and wheat flour whole wheat flour.
Eating nuts (Nut)
Nuts (Nut) helps reduce cholesterol. Nut contains monounsaturated fat that lowers LDL cholesterol HDL cholesterol while making remains in good condition. Several studies showed that people who eat about 1 ounce a day Nut Heart. Nut disease risk is lower in fat and high calories so eat in moderation. Be sure to choose the o in sugar or chocolate coated.
Unsaturated fats protect the heart
We need a little fat in the diet-approximately 25% -35% of calories of daily. Also select the type of good fat. unsaturated fats such as those found in canola oil, olive oil, and safflower oil help lower bad LDL cholesterol and may help raise HDL cholesterol. Fat saturation as found in palm oil, butter, fats and trans fats raise cholesterol. Avoid this needs attention, even both were fat calories. so eat in moderation.
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