Tips How to Lower Cholesterol Naturally. High cholesterol is a disease that most exposes Americans. More than 100 million Americans have high cholesterol (above 200 mg / dL). The cause is obvious, judging from their living habits are very practical, this disease can be up to them all. Diet and life which unhealthy and irregular, lipid substances (Cholesterol) in the blood can be increased at any time. The bad news is very risky with high cholesterol to heart disease and stroke due to blockage in the arteries which forces the heart to work extra to pump blood to all tissues of the body.
For those of you who have been diagnosed with having high levels of blood fats, it is important to know how to lower high cholesterol below.
A. Exercise
Exercise is an activity that is fun and healthy, almost everyone loved it. No side effects of exercise, if done correctly. Associated with cholesterol, exercise helps patients improve HDL (high density lipoprotein) and lowered the risk of death in patients with heart attack by 25% compared to the usual treatment. The problem is, every average person is not concerned with his health condition. The new awareness emerged after the onset of a problem, and this is very ironic. Therefore, if you love the body, and family, create a regular schedule of exercise. For the men, go to the gym and a woman trying to do aerobics several times a week.
B. Diet
1. dietery Fiber
Is a diet that increase the consumption of fiber-rich foods. According to Dr. Pearson, meet the needs of dietary fiber per day can lower LDL levels by 5%. This type of diet is also relatively easy and inexpensive, because all the food needed available nearby market.
You can get fiber from foods, whether fruits, nuts or vegetables such as papaya, oatmeal raspberries, corn, avocado, brown rice, broccoli, pears, apples, tomatoes, mangoes, almonds, black beans and white beans.
Although there are many sources of fiber, people can not seem to get enough fiber because working hours are so dense. Experts give advice to everyone, especially those who have high cholesterol levels to get 25 to 35 grams of dietary fiber per day, but most adults only get about 12 grams.
If the breakfast, better consumption of foods high in fiber and carbohydrates, such as whole grain or cereal. Both of these foods contain fiber and complex carbohydrates that can keep the stomach feel full longer. By doing so, you will not be tempted by the aroma of foods that contain bad fats. In addition, starting the day with breakfast wheat or cereal also helps reduce LDL cholesterol.
If you do not like or do not know how to present it, can seek other breakfast alternatives with brown rice. Brown rice has a lot to sell, buy the most qualified. Brown rice are also categorized as food becomes an important part of the strategy of weight loss (diet).
2. Vitamin B3 (Niacin)
Niacin or Vitamin B3 able to lower LDL cholesterol and triglycerides (fats that can be life threatening if high levels). This along with the ability of niacin to increase HDL production. You may need one or two tablets of vitamin B3 supplements a day.
3. Low fat dietery
Low-fat diet is very good for those who are overweight, even central obesity. With efforts to reduce levels of excess fat in the body, the body will look more slender and charming. You can begin by eating some healthy foods such as fish and vegetables. Avoid red meat and fries, although easy to make and taste good, the food is very high in fat and can lead to high cholesterol. Therefore, you should live a low-fat diet. In addition to good health, low fat diet (the English language) is also effective in lowering cholesterol in the blood by up to 20% in some people. This is in line with reduced risk of heart attack and stroke.
4. Adjust the portion of food
Every time they want to eat, use the palm of the hand to regulate eating. One serving of fish would you eat should fit the size of your palm. As well as other foods, be it vegetables or fresh fruits. As for rice, you can be propagated little, roughly a handful of your hand. Within a day, you can put 5 to 9 servings of fruits and vegetables that are still fresh and not high in fat.
C. Get enough rest
Should be possible recess, is not less than 7 hours a day. A researcher said that sleep less than 6 hours per day can reduce excess cholesterol. He added, nap longer than 30 minutes per day will make higher cholesterol. Conclusion, sleep 8 hours a day to 7 hours 30 minutes in the evening and 30 minutes during the day.
D. Visit the doctor regularly
If some time ago you started to feel the symptoms of high cholesterol, it becomes a call for you to be a routine visit to the doctor. Consult and conduct periodic checks are necessary, in order to determine the success of what you have done.
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