Recent cholesterol guidelines recommend you to lower bad cholesterol levels (LDL) to 70 mg / dl or less if you smoke, in men aged 45 years old or 55 years old in women, had hypertension or diabetes, and other risk factors. For most people, the recommended LDL level is not more than 100 mg / dl. High level of LDL are risk factors for dangerous diseases such as stroke and heart disease, two major causes of death.
When your cholesterol is high, your doctor may prescribe cholesterol-lowering drugs (statins and the like). Cholesterol-lowering drugs like that though necessary in the short term, but should not be used as a primary option in the long run. Cholesterol levels can generally be managed naturally with lifestyle changes for the better. Apply the 5 steps below, to lower bad cholesterol levels in your body:
1. Avoid foods that cause high cholesterol
The first thing to have to do is avoid foods that can raise levels of bad cholesterol in your body, namely:
Saturated fat. Saturated fat is found in animal flesh. Limit or stop consumption of meat. If you eat beef or lamb, avoid pieces of fat (lard). When eating chicken, remove skin and fat.
Trans fats. Trans fats are fats that made by heating liquid vegetable oils in the hydrogen gas, and using a certain catalyst, in a process called hydrogenation. This process makes the oil more stable and durable (not easy to rancid), and change its shape into solid oil to facilitate its transport. Trans oil is also resistant to repeated heating making it ideal to frying fast-food. Not surprisingly, the trans oil became the mainstay in the restaurant and food industry packaging. However, trans fats are worse than saturated fats in raising cholesterol. Even, small amounts of trans fats in foods can be detrimental to health. For each addition of 2 percent of daily calories from trans fats, the risk of coronary heart disease will increase by 23 percent. A serving of fried potatoes is contained about 5 grams of trans fat, the amount is enough to increase your risk to heart disease as much as doubled. No amount is safe for consumption of trans fats, so avoid as much as possible. You should really read food labels and make sure that you do not swallow this fat.
2 Foods that contain cholesterol
In the past, doctors usually advise patients with heart disease to avoid all foods high in cholesterol. However, cholesterol in food is actually not as dangerous as saturated fats and trans fats. Research on the adverse effects of cholesterol foods does not produce a unanimous conclusion is not surprising because everyone has different vulnerabilities. However, if you want to explicitly reduce your risk, you should reduce the high-cholesterol foods like egg yolks, quail eggs, shellfish, liver, and viscera.
Not all oil are equal. If the oil contains saturated fats and trans fats raise bad cholesterol, other oil such as olive oil, virgin coconut oil and fish oil can lower it. Other foods such as green tea, avocado, pomegranate, etc. can also have the same effect.
In addition, you can also take natural supplements. Garlic extract is a popular supplement that has been widely investigated as a cholesterol-lowering food. In addition to eating garlic as part of your diet, you can take garlic supplements to accelerate the reduction of cholesterol. Superfood such as klorela, spirulina, kelp, may also help.
3. Exercise regularly
Exercise benefits for health are no doubt, but only a few people use it as a strategy for lowering cholesterol. In fact, its effect is much more powerful than any prescription drug. Physical exercise for 30 minutes a day has proven able to reduce levels of bad cholesterol and increase good cholesterol. By doing regular physical exercise, at least 5 hours per week, you can dramatically lower bad cholesterol levels.
4. Quit smoking.
Smoking can damage blood vessels, contributing to hardening of the arteries and is a major risk factor for heart disease, stroke and other degenerative diseases.
5. Practice good stress management.
Just like cholesterol, stress in a certain amount is healthy. If levels of stress was excessive and constant, then the impact is bad for health, including increasing production of bad cholesterol. Take time to relax, releasing the burden, and have fun to keep your stress levels remain under control.