Did you know that by decreasing cholesterol levels by 1 percent can reduce the risk of coronary heart disease by 2 percent? Here are some tips to reduce levels of bad cholesterol in the blood.
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If you get into the high-risk group for cardiovascular disease (family history, hypertension, obesity, and smoking), doctors usually targets the reduction of bad cholesterol (LDL) below 70.
For those who are in the moderate risk group, reduction in LDL levels 130 is considered good. If you are lucky to be in low-risk group, the target LDL below 160.
2. sport
Not only lowers LDL cholesterol levels, physical activity done regularly can increase good cholesterol (HDL) to 10 percent. According to research by experts, the key is to exercise regularly.
3. Avoiding trans fats
Old theory says that the way to reduce cholesterol is to stop eating eggs and other foods that contain high cholesterol. However, it is now increasingly clear that the main culprit is saturated fat.
4. Eat more fiber
Cereal seeds intact, vegetables and fruits, are the best source of antioxidants that are good for the heart, and also lowers cholesterol. The water-soluble fiber is believed to be more effective in lowering cholesterol levels because the fiber is like a sponge that can absorb cholesterol in penernaan channel.
5. High consumption of fish
There is much scientific evidence showing the benefits of eating fish rich in omega-3 fatty acids. American Heart Association merekommendasikan eat fish and fish oil supplements as a source of omega-3 good for the heart.
Old theory says that the way to reduce cholesterol is to stop eating eggs and other foods that contain high cholesterol. However, it is now increasingly clear that the main culprit is saturated fat.
4. Eat more fiber
Cereal seeds intact, vegetables and fruits, are the best source of antioxidants that are good for the heart, and also lowers cholesterol. The water-soluble fiber is believed to be more effective in lowering cholesterol levels because the fiber is like a sponge that can absorb cholesterol in penernaan channel.
5. High consumption of fish
There is much scientific evidence showing the benefits of eating fish rich in omega-3 fatty acids. American Heart Association merekommendasikan eat fish and fish oil supplements as a source of omega-3 good for the heart.
6. Consumption of green tea
Research in animals and humans suggest green tea contains substances that can lower bad cholesterol.
7. Cholesterol-lowering drugs
In selecting a lipid-lowering drugs, consider the ability of these drugs in lowering bad cholesterol, triglycerides and increase good cholesterol. Consider also the side effects of drugs and the price factor for fat-lowering drugs usually must be used in the long run.
8. stop smoking
Smokers usually have very little good cholesterol.
Go4HealthyLife.com
Research in animals and humans suggest green tea contains substances that can lower bad cholesterol.
7. Cholesterol-lowering drugs
In selecting a lipid-lowering drugs, consider the ability of these drugs in lowering bad cholesterol, triglycerides and increase good cholesterol. Consider also the side effects of drugs and the price factor for fat-lowering drugs usually must be used in the long run.
8. stop smoking
Smokers usually have very little good cholesterol.
Go4HealthyLife.com
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