Lower Your cholesterol

It helps a healthy diet and regular exercise to reduce the level of cholesterol in your blood.

It will help to adopt healthy habits, such as eating a healthy and balanced diet and exercise, also in preventing cholesterol levels have to rise in the first place.

It is important to keep the cholesterol under control because high cholesterol levels increase the risk of developing heart disease and stroke.

If you're concerned about cholesterol you have, talk to your doctor.

Foods that contain cholesterol

Some foods contain cholesterol. This is called a type of cholesterol food cholesterol. Foods such as kidney, eggs and shrimp richest food cholesterol from other foods.

The effect of cholesterol found in food at the level of cholesterol in your blood is much less than the amount of saturated fat you eat.

If your doctor may advise you to change your diet to lower cholesterol in your blood, the most important thing to do is to reduce the saturated fat. It seems it's a good idea to increase your intake of fruits, vegetables and fiber.

Fat and cholesterol

There are two main types of fat - saturated and unsaturated. It can raise eating foods that contain a high percentage of saturated fat, cholesterol levels in the blood. Most people eat a lot of saturated fat.

Foods that contain a high percentage of saturated fat include:
• Pasties
• sausages and fatty cut of meat
• Butter
• margarine
• animal fat
• precious
• Hard cheese
• cakes and biscuits
• foods containing coconut or palm oil

It could help eating foods that contain unsaturated fats instead of saturated fats actually lower cholesterol levels in the blood.

Try replacing foods high in saturated fat with those that contain high levels of unsaturated fat, such as:
• oily fish (such as mackerel, salmon)
• nuts (such as almonds, cashews)
• seeds (such as sunflower and pumpkin)
• vegetable oils and removable fat foods (such as sunflower oil, olive, corn, walnut and rapeseed)

Can raise unsaturated fat cholesterol levels as well. Hydrogenated fats occur naturally and at low levels in some foods, such as animal products, including meat and dairy products.

It can be found artificial trans fats in hydrogenated fat, so some processing contain foods such as biscuits and cakes on the unsaturated fat.

As part of a healthy diet, try to reduce the foods that contain trans fats or saturated fats and replace them with foods that contain unsaturated fats.

You should also reduce the total amount of fat in your diet. Try heating in the microwave, cooking by steaming, boiling, boiling or grilling instead of frying or roasting. Select pieces of fat-free meat and fat Pick a few varieties of dairy products and foods negotiable fat, or eating only a small amount of full-fat varieties.

Fiber and cholesterol
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There are two different types of fiber - soluble fiber and fiber is soluble. Most foods contain a mixture of both.

It can be digested by the body soluble fiber (can not digest fiber is soluble), where it can help reduce the amount of cholesterol in the blood.

Good sources of soluble fiber include:
• Oatmeal
• beans
• peas
• Lentils
• chickpeas
• fruits and vegetables

Try to include a lot of these foods in your diet. Eating at least five servings of fruits and vegetables every day. Learn more about eating five meals a day.

Discounted products for cholesterol

There is evidence that foods containing certain added ingredients, such as plant sterols and Alstanol, can reduce cholesterol levels in the blood.

It can be found on the sterols and Alstanol developed in particular products, such as some of the midwife and milk fat foods.

These foods are geared for people who need to lower cholesterol levels. It should not be on people who do not have high blood cholesterol to eat these products on a regular basis, especially children, pregnant women or nursing mothers.

If your doctor tells you that you have high blood cholesterol, you can lower it by changing your diet without having to take special products.

If you are taking allocated to lower cholesterol foods, read the label carefully to avoid eating too much.

Stay active

Can an active lifestyle that also helps in lowering cholesterol levels. Activities can range from walking and cycling to more active exercises, such as jogging and dancing.

It can improve to 150 minutes of moderate-intensity cardiovascular exercise a week of cholesterol levels.
Attack moderate-intensity exercise that is doing enough to raise the heart rate and sweat excreted.

To see if you are practicing moderate exercise cardiac strongly Valmkies is the possibility of talking but not being able to sing a song.

Learn more about the increased activity and achieve the recommended levels of activity.


Reference
http://www.nhs.uk/LiveWell/healthyhearts/Pages/Cholesterol.aspx

Last Review Date
07/27/2013
Next Review Date
07/27/2015
  Information provided is not a substitute for specialist medical advice or specialist diagnosis. We strongly recommend that always seek the advice of your doctor or other qualified health providers with any questions you may have regarding any medical condition or your health the public.