Lowering cholesterol by 1 percent could actually 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 of cardiovascular disease (family history, hypertension, obesity, and smoking), doctors usually target the reduction of bad cholesterol (LDL) less than 70.
For those in the moderate risk group, reduction in LDL levels 130 are considered good. If you are lucky to be in low risk groups, targeted levels of LDL is less than 160.
2. Sport
Not only lowers LDL cholesterol, physical activity done regularly can increase good cholesterol (HDL) to 10 percent. According to research conducted by experts. The key is to exercise regularly.
3. Avoiding saturated fats
Old theory says the way to reduce cholesterol is to stop eating eggs and other foods high in cholesterol. However, it is increasingly clear that the main culprit is saturated fat. That is why, limit food
4. Eat more fiber
Cereal seeds intact, vegetables and fruit, is the best source of antioxidants that are good for the heart, but also lowering cholesterol. The water-soluble fiber is believed to be more effective in lowering cholesterol because it is like a sponge and easily absorb cholesterol in the digestive tract.
5. Expand Fish
There are plenty of scientific evidence showing the benefits of eating fish rich in omega-3. American Heart Association recommends fish and fish oil supplements as a source of omega-3 good for the heart.
6. Consumption of green tea
Studies in experimental animals and humans suggest green tea contains substances that can lower the bad cholesterol.
7. Cholesterol-lowering drugs
In choosing fat-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 a long time.
8. Stop smoking
1. Create a target
If you fall into the high risk of cardiovascular disease (family history, hypertension, obesity, and smoking), doctors usually target the reduction of bad cholesterol (LDL) less than 70.
For those in the moderate risk group, reduction in LDL levels 130 are considered good. If you are lucky to be in low risk groups, targeted levels of LDL is less than 160.
2. Sport
Not only lowers LDL cholesterol, physical activity done regularly can increase good cholesterol (HDL) to 10 percent. According to research conducted by experts. The key is to exercise regularly.
3. Avoiding saturated fats
Old theory says the way to reduce cholesterol is to stop eating eggs and other foods high in cholesterol. However, it is increasingly clear that the main culprit is saturated fat. That is why, limit food
4. Eat more fiber
Cereal seeds intact, vegetables and fruit, is the best source of antioxidants that are good for the heart, but also lowering cholesterol. The water-soluble fiber is believed to be more effective in lowering cholesterol because it is like a sponge and easily absorb cholesterol in the digestive tract.
5. Expand Fish
There are plenty of scientific evidence showing the benefits of eating fish rich in omega-3. American Heart Association recommends fish and fish oil supplements as a source of omega-3 good for the heart.
6. Consumption of green tea
Studies in experimental animals and humans suggest green tea contains substances that can lower the bad cholesterol.
7. Cholesterol-lowering drugs
In choosing fat-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 a long time.
8. Stop smoking
Smokers usually have very little good cholesterol levels
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