10 Steps To Lower Cholesterol

Cholesterol is a disease that is caused because of the oil content in the meal and the amount of fat contained in the blood. Most people when exposed to cholesterol, they feel uncomfortable and often had tense because due to the content of oils and fats in the food.

Cholesterol is actually a very important role for health, especially to assist in the formation of cell walls and is useful as a raw material the formation of hormones in the body. However, if the cholesterol levels in the blood has exceeded demand, can lead to a variety of diseases such as stroke and coronary heart disease.

Cholesterol can be considered normal if it is the cholesterol level less than 200 mg / dl. While the amount of cholesterol is already above 240 mg / dl, the possibility may be at risk of developing diseases caused by cholesterol. Here's how to lower cholesterol.

How to Lower Cholesterol

1.    Exercising regularly

Exercise is a good way of lowering cholesterol and, and can maintain heart health. Cholesterol can reduce levels of bad cholesterol, triglycerides. Regular exercise at least 30 minutes every day and can help you burn fat and calories in the body.

2.    Strolling
If not accustomed to exercising regularly, you can replace it with a walk. Stroll is a very easy, healthy, and efficient because it requires only a pair of shoes. Aerobic exercise every morning can be beneficial for lowering cholesterol levels, which in turn can be prevented from dangerous diseases and can nourish the body, such as: stroke, heart disease, lose weight, keep bones strong.

3.    Eat less carbohydrate

Reduce your intake of carbohydrates and along with foods that do not have a lot of fat is one way of lowering cholesterol.

4.    Consume unsaturated fats

Body just needs a little fat in the daily diet, about 25% to 35% of daily caloric intake. The type of fat needed by the body are unsaturated fats, which are found in canola, olive, and safflower oils, and so forth. Unsaturated fats is beneficial to reduce levels of bad cholesterol or LDL and increase good cholesterol or HDL cholesterol. While saturated fats can also be found in butter and palm oil. Saturated fats can increase bad cholesterol or LDL. However, fat calories and better eating in moderation.

5.    Quit smoking

If you suffer from blood pressure or have high triglycerides, stopping bad habits like smoking can be the best way for you to do in lowering cholesterol levels in the blood. Tobacco is bad for the health, as tobacco can increase blood pressure and heart rate.

6.    Consuming citrus fruit

Citrus fruits, such as lemon, sweet orange, lemon, and other types of fruits that contain lots of pectin substances. Substance pectin is a type of fiber that is good for lowering cholesterol in the blood. Citrus fruits rich in anti-oxidants which can strengthen the walls of the arteries.

7.    Tomato juice

Enough to consume two glasses of tomato juice a day, it can be beneficial to lower cholesterol levels.

8.    Soy and nuts

Consuming soy products or soy can lower cholesterol levels in the blood. Consuming soy every day is known to reduce cholesterol and can control high blood pressure.

9.    Avoid stress

Stress can increase blood pressure higher thereby increasing the risk of atherosclerosis, which occurs when cholesterol plaque builds up inside the arteries. In one study shows that some people, stress may directly increase cholesterol levels in the blood and can even be increased drastically. To reduce the stress that is being experienced, you can read the previous article about Stress and how to cope with it.