What is the best way to reduce cholesterol?
High cholesterol affects hundreds of millions of people around the world. Although cholesterol is necessary to build new cells, produce hormones and isolated nerves, too high cholesterol levels can cause serious health risks. High blood pressure, diabetes, stroke and cancer can be caused by untreated high cholesterol.
The best way to reduce cholesterol may vary for each individual, but doctors agree with a systematic approach is the best. Gradual changes in the diet, lifestyle and physical activity will help to safely reduce cholesterol. Medicines are also options, as a last option, but all medicines are not suitable for everyone.
The main lifestyle changes needed to reduce cholesterol include maintaining healthy body weight, increasing exercise, reducing fat and cholesterol in the diet and consuming more food rich in carbohydrates and fiber. Some foods that can help reduce cholesterol includeFresh fruits, vegetables and whole grain. According to the Mayo clinic, oatmeal and oat bran, walnuts, almonds, olive oil and fish can help maintain or even reduce cholesterol levels. In addition, these changes will reduce the risk of heart disease. Overall, accepting a healthier lifestyle will result in lower cholesterol levels over time.
Reduction of saturated fat is the key to reducing high cholesterol. A study conducted by the Institute for Heart Research in Australia in Sydney, Sydney, found that even one meal with a high saturated fat content can prevent the ability of "good" cholesterol or lipoprotein with high density (HDL) to protect arteries from plaque. This only meal can also reduce the ability of arteries to expand and transfer blood to organs and tissues.
saturated fat is so important for the level of cholesterol in the body that for every percentage of reducing saturated fat in str.Avaly decreases cholesterol level by approximately 2 points. Research has shown that a diet that gains 30 percent of its fat calories is best to maintain normal cholesterol levels.
weight loss and weight control is another important step in reducing cholesterol. Reducing calories and levels of increasing activity is the only safe and effective way to lose and/or manage weight. Reducing saturated fat and increasing the fiber will automatically reduce the calories. Maintaining cholesterol in the diet for less than 300 mg daily and is also beneficial to reduce red meat and eggs.
The goal of total cholesterol below 200 points is optimal. The number of HDL in the amount of 39 to 59 and doctors recommends the number of LDL 130 or less. Overall, it is the best way to reduce cholesterol, overall fine diet in saturated fat, increased exercise and medicines if suitable.