Cholesterol: 10 tips to keep it under control

   High cholesterol is a condition to worry seriously because, especially in those later with age, can lead to various diseases, some serious, such as atherosclerosis or different cardiac. Change lifestyle in a healthy lifestyle can help reduce the cholesterol. Below you will find 10 tips to start keep under control the cholesterol.
  1 – Check thebody mass index (BMI). The operation is simple, just divide your weight (in kg) for the height (in m) squared is calculated. For example, an individual 1.75 m tall and 80 kg heavy will do this calculation: 80/(1.75 ? 1.75) = 26.1. A value between 18.5 and 24.9 indicates that your weight is healthy, under 18.5 is underweight, from 25 up to 30 is overweight, 30.1 -34.9 obesity of first instance, 35-40, over 40 of the third degree is obesity or very serious. Overweight people tend to have higher LDL (bad cholesterol) and lower HDL (good cholesterol).
  2 – Replace saturated fat with unsaturated. For example, use margarine, olive oil, canola, avocado, Grapeseed and sunflower oil (among other things) in the preparation of food or on salads, instead of butter or cream.
  3 – reduce transgenic fatty. These occur naturally in small amounts in animal products (e.g. beef, pork, lamb, milk, butter), but can also be used in processes like sweets or biscuits. Check the ingredients before purchasing products at the supermarket, avoiding to buy those that contain transgenic fats.
  4 – Increase the fibers intake. Eat at least 5 servings of fruits and vegetables every day. Legumes (beans, peas and lentils) are rich in fiber and a good source of protein, try to include them in your diet, at least 3 times a week.
  5. Be physically active. Exercising regularly helps increase the HDLS. Physicians recommend at least 150 minutes of moderate intensity exercise per week, which would amount to less than half an hour per day or about an hour a day Yes and no. This activity may include walking pace, jogging, swimming and cycling, nothing overly challenging.
  6 – exercise restraint with alcoholthe. Drinking alcohol in moderation (if at all), keeps down levels of cholesterol and also avoids problems of another nature. Alcohol is not essential for health, so if you drink it for anything you will continue to live normally. If not you can do without, opt for the red wine contains Resveratrol, and polyphenols (antioxidants) that can help with the raising of HDL when consumed in moderation.
  7 – Practice methods of cooking healthy. Avoid frying food, better use or frying or other cooking methods such as boiling, steaming, grilling and baking. Remove all visible fat from meat and the skin from chicken before cooking, lean meats can also remove that bit of fat that remains while are grilled or roasted.
  8 – the fish Consuming. Fish provides naturally necessary dietary fats weekly without running the risk of exaggeration. For example, a portion from 100 g salmon/tuna/sardines & mackerel/trout/herring at least once a week can replace other foods containing fats. These also contain polyunsaturated fat (healthy) called omega-3, which can reduce triglycerides (fats bad).
  9 – sterols. These are naturally present in small quantities in fruits, cereals, nuts, seeds, vegetables and vegetable oils. The recommended daily intake of plant sterols to help reduce cholesterol levels is 2 g per day, an amount not usually eaten in a normal diet. Some foods are enriched with plant sterols and these can be eaten every day.
  10- listen to your doctor. Any medication should be taken as prescribed, and must not be interrupted unless expressly indicated by your doctor.


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