Easy Steps to Lower Cholesterol
Health Tips – Did you know that by lowering cholesterol lever by 1 percent might reduce the risk of coronary heart disease by 2 percent? Here are some tips to cut levels of bad cholesterol in the blood.
1. Create a target
If you fall into the high risk group of cardiovascular disease (family history, hypertension, obesity, and smoking), doctors usually targets decrease of bad cholesterol (LDL) less than 70.
For those who are in the moderate risk group, 130 decreased levels of LDL are considered good. If you are lucky to be in low-risk groups, target LDL is less than 160.
Not only does it reduce levels of LDL cholesterol, 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 the way to reduce cholesterol is to stop eating eggs and other high cholesterol foods. However, now increasingly clear that the main culprit is saturated fat.
4. Eat more fiber
Serelia intact seeds, vegetables and fruit, is the best source of antioxidants that are good for the heart, and also lowers cholesterol. Water-soluble fiber is believed to be more effective in lowering cholesterol because it is like a sponge and easily absorbs cholesterol in the digestive tract.
5. Eat More Fish
There are plenty of scientific evidence showing the benefits of eating fish rich in omega-3. The American Heart Association recommends 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 shows green tea contains a substance that can lower the 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 to remember this fat-lowering drugs usually need to be used in long periods.
8. Stop smoking
Smokers usually have very little good cholesterol.