14 March 2016 -
2837 times read.
Cholesterol ways to lower it
High cholesterol is a risk for coronary and heart diseases. What many people do not know is that not all cholesterol enters our body via food. It is also produced by the liver. It is an important building block for cells and hormones. In the ideal case, the body has just enough in order to be able to function properly. If there is too much in the blood, we speak of high cholesterol, which entails quite a lot of risks. In this article, you will find a few tips to lower your cholesterol.
Lower your cholesterol.
Lowering it does not always have to happen with drugs. There are also a number of things you can do yourself. The most important advice is adhering to a healthy lifestyle. This means that you have a healthy diet, enough exercise and do not smoke. Overweight and especially abdominal fat is an important cause of a too high cholesterol.
Lower through your diet.
A part of the cholesterol we get from food. By eating healthy, you can restrict this intake. Eat less saturated fat, eat 2 ounces of vegetables and two servings of fruit every day and always choose whole grain products. In addition, eat fish twice a week, one of which should be oily fish.
Although you might not expect it, alcohol has a positive effect on levels, provided you use it sparingly. If you drink more than one glass of alcohol per day, the positive effect is gone.
Lower with plant sterols.
Also, foods with plant sterols can reduce your cholesterol. Plant sterols are fatty substances that are very similar to it and are found in vegetable oils, nuts and grains. Plant sterols ensure that the intestines absorb less from food. Instead, it is discharged via the stools. This reduces it in your blood. It is important that you get enough plant sterols. Recommended is about 1.5 to 2.4 grams per day.
Lower with exercising.
Exercising at least half an hour a day in a moderately intensive pace reduces fat and thus will lower your cholesterol.
Lower with smoking.
There are two kinds of cholesterol: HDL and LDL. HDL is the good cholesterol and LDL is labelled as “bad” type that you have to reduce as much as possible. It is known that smoking decreases the HDL cholesterol. By stopping the good type increases again, causing the bad ( LDL) cholesterol to decrease.
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Last updated on August 8, 2017.