Is your doctor says that you have high cholesterol? Then you know if you need to change your diet and lifestyle to lower cholesterol and the risk of heart disease. Although your doctor prescribe cholesterol medication to lower cholesterol levels, you will still need to change your diet and become more active for your heart health. Some simple tips can help you maintain cholesterol levels.
Cholesterol Good and Bad Cholesterol
Your body needs a small amount of cholesterol in order to function properly. But we may get too much saturated fat and cholesterol in our diet, which both makes cholesterol level increase LDL ("bad"). LDL cholesterol can cause plaque in the arteries converge, which will lead to heart disease. On the other hand, HDL cholesterol ("good cholesterol"), to help clean up "bad" cholesterol from your blood. You want to lower LDL cholesterol and raise HDL cholesterol, and it starts with your diet.
Part Settings: Use Hand
Most Americans eat large portions of food, with a double portion of the size recommended for good health. This can lead to weight gain and high cholesterol. Here is an easy way to practice controlling your portions: use your hands. One serving of meat or fish the size that fits in the palm of your hand. A serving of fresh fruit about the size of your fist. And one serving of cooked vegetables, rice, or pasta should fit the size of your cupped hands.
Serving Healthy Food for the Heart
Fill your plate with fruits and vegetables as much as 5 sampa 9 servings a day to help lower LDL cholesterol ("bad" cholesterol). The antioxidants in these foods can provide the benefits. Or maybe by eating more fruits and vegetables, then we will be reduced to eat fatty foods. However, you will help lower blood pressure and maintain a healthy weight. Foods fortified with plant sterols, such as some margarines topical, yogurt, and other foods, also can help lower LDL cholesterol.
For Heart Health, Look to the Sea
Heart-healthy diet has a menu of fish twice a week. Why? The fish has a low saturated fat and healthy fatty acids omega-3 high. Omega-3 fatty acids help lower levels of trigylcerides, a type of fat in the blood. They also can help lower cholesterol, slow the growth of plaque in arteries. Choose fatty fish, such as salmon, tuna, trout, and sardines. Just do not drop the filets into the frying pan because you will eliminate health benefits.
Start your day with Wheat
A bowl of oatmeal or whole grain cereal has benefits that last all day. Fiber and complex carbohydrates in oats helps you feel full longer, so you'll be less tempted to overeat at lunch time. Wheat also helps reduce LDL cholesterol ("bad" cholesterol) and can be an important part of your weight loss strategy. Another example of Wheat is wild rice, popcorn, brown rice, barley, and wheat flour.
Eating Nuts for Heart Health
Need a snack? Some beans are delicious foods that help in lowering cholesterol. Nuts have monounsaturated fats are high, which lowers LDL cholesterol ("bad" cholesterol) while leaving HDL cholesterol ("good cholesterol") intact. Some studies show that people who eat about an ounce of nuts a day have a lower risk of heart disease. Nuts are high in fat and calories, so just eat in moderation. And make sure they are not contained in sugar or chocolate.
Unsaturated Fats Protect the Heart
We all need a little fat in our diet, about 25% to 35% of daily calories. But the type of fat that is needed is the unsaturated fats, like those found in canola, olive and safflower oil, wherein these fats help lower LDL cholesterol ("bad" cholesterol) and can help increase HDL cholesterol ("good cholesterol"). While saturated fats, like those found in butter and palm oil, and trans fats will increase LDL cholesterol. Even so, good fats have calories, so eat need moderation.
More Beans, Potatoes Reduce
You need carbohydrates for energy, but few make your body better than others. Grain, such as brown rice or quinoa, whole wheat pasta, and beans have more fiber and less increase sugar levels. It helps to lower cholesterol and make you feel full longer. Other carbohydrates, such as those found in white bread, white potatoes, white rice, and pastries, increase blood sugar levels more quickly, which causes you to feel hungry more quickly, and can increase the risk for overeating.
Sports!
With 30 minutes of physical activity, five days a week (20 minutes, three times a week for vigorous exercise, such as jogging) can help lower LDL cholesterol and raise HDL cholesterol, and certainly more exercise is certainly better. Exercise also helps you maintain a healthy weight, reduce your chances of developing clogged arteries. You do not need to exercise for 30 minutes straight, but you can break it down into stages 10 minutes.
Strolling
If you are not used to exercising or hate going to the gym, then you can go for a walk. It is very easy, healthy, and you need only a pair of shoes. Aerobic or cardiovascular exercise such as walking, reduce the risk of stroke and heart disease, help you lose weight, and keep bones strong. If you are just starting out, try walking 10 minutes and gradually increase.
Exercise Without Going to the Gym
If exercise sounds like damning words for you, then there is some good news for you: you can improve your heart health by incorporating physical activity into your daily life. Each type of cardiovascular activity such as gardening, dancing, or using the stairs instead of the elevator can be done. Even housework can qualify as exercise, as long as you do a serious cleaning that make your heart rate go up and not just a dusting.
Take Charge of Your Health
If you have high cholesterol, then you and your doctor may use a number of strategies to lower cholesterol levels. You may work on your diet, lose weight, exercise more, and maybe taking cholesterol medication. There are also other measures you can take to make sure you stay on the right track.
What To Do When Eating Out
If you eat healthy foods at home to keep the cholesterol, so do not spoil it when you eat out. Food restaurant can contain saturated fat, calories, and sodium. Perhaps even healthy food choices can have a big portion sizes. Try the following tips to stay on track:
Choose foods that are baked, roasted, steamed, and burned, and not fried.
Separate the sauce on the side.
Practicing portion control by asking for half your meal wrapped up before the food is brought out.
Wary of Hidden Traps
More attention to nutrition labels are very important for a low cholesterol diet and a healthy heart. Try some of these tips:
Check the serving size. Nutritional info may look nice, but if the package contains one or two servings?
If the words "whole grain," then read the content of the material. Wheat or wheat flour should have written first.
A food with "0 grams cholesterol" still may increase your LDL cholesterol. Because saturated fat is another cause of concern.
Do not Stress
Chronic stress can raise blood pressure, increase the risk of atherosclerosis, which occurs when plaque builds up in the arteries of cholesterol. And research shows that for some people, stress can mungkkin directly increase cholesterol levels. Reduce your stress levels with relaxation exercises, meditation, or biofeedback. Focus on your breathing and take a deep breath and refreshing. This is how simple stress reduction that can be done anywhere.
When Down Means Winning
Losing weight is one of the best things you can do to fight cardiovascular disease. Obesity increases the risk of high cholesterol, high blood pressure, and diabetes type 2. All that affects your arteries, making them more susceptible to collect plaque from cholesterol. Lose weight, especially abdominal fat, which is associated with hardening of the arteries, helps increase HDL cholesterol ("good" cholesterol) and reduces LDL cholesterol ("bad" cholesterol).
Follow the advice of your doctor
Managing your cholesterol is a lifelong process. See your doctor regularly to monitor your health. Follow your doctor's recommendations about diet, exercise, and medication. With your cooperation and your doctor, then you can lower cholesterol and keep your heart strong.
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