how to lower cholesterol

In general, most people will be called cholesterol as one of the type of disease but keep in mind that everyone has the cholesterol. Cholesterol is metabolites fat sterols contained in the cell membrane and will be distributed in the blood plasma. Cholesterol will be called disease if measure has exceeded the normal limits. High cholesterol levels in the body to be the cause of the onset of various types of disease harmful to the body, let alone cardiovascular disease. Cholesterol levels in the body will exceed the normal limits if you can't keep food intake you consumption every day, especially food containing high-fat. A research shows that the more you consume fat then fat accumulation in the body will increase the cholesterol levels in your body. When you are already suffer high cholesterol the following will be presented on how to lower cholesterol levels. Way lowering cholesterol levels cholesterol is too high blood may result in a series of effect bad for the body. Various diseases can be caused due to high cholesterol, such as heart disease and stroke. Therefore, prevention efforts need to do so cholesterol not brought devastating effect for our bodies. Several ways lowering cholesterol can Ana consider the following:

eat a lot of fruits and vegetables.

One way lowering cholesterol is to increase the consumption of fruits and vegetables. Fruits and vegetables containing high fiber that can help binding cholesterol in the body. In addition, fiber content this can increase the levels of HDL in the body to be able to do the cleanup efforts to bad cholesterol that are still in the body. Vitamin C. contained in the fruits and vegetables also useful in helping dissolve fat and cholesterol. This will make the fat easily digested and issued by the channel pencernaaan. You should be diligent consume broccoli, which broccoli containing high fiber functioning to lower cholesterol levels in your body. Consuming broccoli it will help the body detoxification so disease in the body can be eradicated and you avoid a wide range of the disease. Consume broccoli a regular basis, you can process them in a way to boil and avoid process broccoli with oil. Expert health revealed that 5% bad cholesterol levels in the body can be derived if you meet the needs of fiber. Health experts stated that someone with a high cholesterol should get a fiber 25 up to 35 grams per day, However, in fact adults only get about 12 grams of fiber per day. Therefore, it is recommended to add eating with fiber content high. You can get a fiber of vegetables and fruits like papaya, corn, avocado, pear, Apple, tomatoes, mango. In addition, fiber can also be obtained from the nuts like almonds, black beans and beans White. Not only the bladder high fiber there is also in Rice Red and oatmeal.

limit fat intake,

oil, and animal products. Eating healthy is required for the health of the body, but not everyone is able to do so because the fact that it is very hard to do so, especially for those of you who are enjoying culinary. In modern times, has a lot of variety of new foods containing intake of high-fat. If you consume continuously then consciously will have extended cholesterol levels in your body. Eat fatty foods, oily, and excessive in eating meat, offal, egg yolks, and milk will cause cholesterol increase. Not only LDL cholesterol, but also triglycerides contained in the oily food. Therefore, it is recommended to limit the type of the food. Fat, oil, and food from animal products still required body as a source of energy. However, the number of consumed need to be limited by the comparison between the fruits and vegetables with side dishes are 2: 1 and should not be consumed every day. You can process the food you with a boil, steaming to reduce the use of oil. In addition, you should reduce the meat and you can replace it with fish. Salmon, tuna and sardines a fish species have essential fatty Omega-3 and low in saturated fat. If you want to eat fish then it should be treated with mature with how burnt or baked. In suggest not to process them with oil as fat previously good will be turned into a fat evil.

do regular exercise.

Most people have perception that sports is only necessary to lose weight only. However, the fact that the sports body needs to be muscle not stiff and can be run function properly. A study revealed that the exercise then cholesterol levels good that exist in the body will increase. Therefore, the patient cholesterol highly recommended to exercise so bad cholesterol levels in the body will decline. Good exercise is sports carried a regular basis with movement rhythmic. In 1 week is recommended to exercise at least 3 times a week with the duration of each 30-60 minutes. With physical activity regular, levels HDL in the blood increasing and increased levels of LDL cholesterol can be prevented. A study revealed that physical activity or exercise regularly can cholesterol. Sports do not have to strenuous exercise due to the fact exercise light as walking will help cholesterol. Should there exercise for 30 minutes a day and at least five times a week.

avoid smoking.

Currently, there are many people who rely with cigarette even their aware know akannbahayanya but still loyal consume smoking. A study stated that someone who quit smoking will enjoy the advantage of what he has to do as well as to avoid disease high cholesterol and various other diseases caused by smoking or even a result breathe a smoke. Cigarette issued a substance that can be lower levels of HDL body so HDL unable to run the function with optimal. Therefore, it is highly recommended to avoid smoking. Certain substances contained in cigarette can result in the occurrence of inflammation and damage to the vessel Wall so this is the cause of cholesterol easy stick. Poison contained in cigarette will change the composition of the chemical bad cholesterol become more evil again so that the body's ability more great cause inflammation. Hopefully with an explanation of the several ways cholesterol-lowering the above make you avoid this disease. Let's always apply a healthy lifestyle to avoid illness of cholesterol and avoid any adverse impacts that may occur.

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