Cholesterol is a fatty compounds produced by various cells in the body. Basically the cholesterol the body needs to stay healthy, but excessive cholesterol levels in the blood, can increase the risk of various disease such as:
- Heart disease.
- Increasing the risk to be high blood.
Cholesterol checks should be done periodically, especially when ever obtained in high blood cholesterol levels, cholesterol levels should be done as often as once a month. Cholesterol there is good cholesterol HDL cholesterol, namely, namely that serves to prevent the formation of blood vessel constriction due to fat.
There's also the bad LDL cholesterol that is one of the causes of the formation of blood vessel constriction. There is again another form of fat in the blood called Triglyceride. Normal cholesterol levels in the blood:
- HDL > 60 mg/dL.
- LDL < 100 mg/dL.
- Triglyceride < 150 ml//dL.
- Total cholesterol < 200 mg/dL.
The first way to lower cholesterol is to change eating patterns:
- Reduce coconut milk.
- Reduce fried foods-fried and snack that contain much oil such as pastries.
- Expand in fiber consumption through fruits and vegetables.
- Select how to cook healthy such as steaming or stir fry with little oil than frying food.
- Reduce consumption of fatty meat, red meat and the skin of the chicken and the duck.
- Reduce or stop the consumption of offal.
- Select low fat milk and cut down on dairy products such as cheese.
In addition to changing eating patterns, regular exercise such as walking 30 minutes a day will also help. If the change in the pattern of life has done in a disciplined, resize your cholesterol levels. If still high, to the doctor for a cholesterol-lowering drug have requested. But when consuming drugs, cholesterol-lowering, keep doing healthy eating habits because of this largely determine your cholesterol levels.
Each person's cholesterol levels vary depending of what they consume. To maintain normal cholesterol levels, avoid foods that contain fat, which is found in many fried foods, coconut milk. Here are some foods you can consume to lower cholesterol levels:
- Fish (sardines, mackerel, salmon, tuna).
- Olive oil.
Fruits for lowering high cholesterol.
- Lemon. Oranges contain flavonoids, compounds that are able to inhibit the production of LDL. There are also flavonoids in tea, broccoli, tomatoes, onions and pomegranate glazed.
- Guava/guava red. Guava is rich lycopene acting in controlling the production of cholesterol. Other fruits that acts is watermelon red, red tomatoes, and red guava.
- A Pomegranate. Pomegranates contain substances to lower blood cholesterol, and remove plaque in the blood stream. The pomegranate fruit is increasing the production of nitric oxide which helps reduce plaque in blood vessel.
- Mango. Mango has lots of Vitamin C can prevent oxidized bad cholesterol which makes the occurrence of plaque (hoarding) cholesterol in the body.
- Blueberry Fruit. Types of fruit ingredients fall into the category that pterostilbene berry contains antioxidants in the body of the function.
- Avocado. Avocado source of monounsaturated fats, the kind of fat that helps improve cholesterol levels (HDL) and lowering levels of evil cholesterol (LDL). Avocado contains beta-sit sterol a type of vegetable fat that reduces the amount of cholesterol absorbed from food. Avocados can be created to juice because there are many good fats such as oleic acid, unsaturated fats, fiber and fruit that will increase your good cholesterol.
- Tomato. The source of lycopene is tomatoes will reduce the levels of bad cholesterol (LDL). Tomatoes can be eaten fresh, made juice, or eaten in the form of soup. Tomatoes are also food for sufferers of chronic gastritis that is very helpful.
Avoid smoking and alcohol, live healthy and exercising, eating vegetables and fruit. You also may be able to consume the cholesterol medication routine once daily as recommended by a doctor.