Avoid or reduce consumption of food and drink oily, fatty, and high cholesterol Example: offal, crabs, shrimp, oysters, nuts, meat, milk, oil, margarine, chocolate, and sugar.
Expand food and beverage consumption can lower cholesterol levels. All fruits and vegetables contain fiber. Thus, all fruits and vegetables can also lower cholesterol. Fiber that can bind cholesterol in the blood does not circulate. Start living healthy for you to reduce cholesterol levels in your body.
It's a given that the way we live a has a big impact on our health. It should come as no surprise then that lifestyle changes are critical to lowering overall cholesterol and keeping levels in check. So what are the most important rules? Simple: if you carry excess weight, lose it. If you don't exercise, start. If your diet isn't healthy, change it. And if you smoke, quit.
Taking these actions can yield significant improvement in your cholesterol scores. So, take a moment to consider your lifestyle. You are likely to have high cholesterol if you are overweight or inactive, if members of your family have high levels, if you smoke. Once you're taken a personal inventory, it's time to begin living according to new rules.
1. Manage Weight:
Losing excess pounds can lower levels of LDL, the so-called "bad" cholesterol. Weight management is especially important for those with a cluster of heart-disease risks-a condition known as metabolic syndrome.
The specific risks include having a large waist, high blood-sugar levels, high triglycerides, and low HDL -- the "good" cholesterol. Deptise the benefits of losing weight, it can be a daunting process. Consider your activity level and diet and take an honest assessment of your challenges; then create a plan for achieving your goals. Even a loss of live or 10 pounds can have a positive impact.
2. Eat Healthy: When it comes to heart health, diet can make a big diffence. Aim for fiber-rich and cholesterol-lowering foods, and consume only enough calories to mintain or achieve a healthy weight.
** Gather whole grains:Foods such as whole-wheat pasta, whole-grain breads, brown rice, barley, and oats are all good choiches; many bind cholesterol and help to remove it from the body. Plus, these complex carbohydrates provide a longer-lasting form of fuel than do simple carbohydrates made from white flour. And complex carbs help you to feel fuller. Meaning you'll be less tempted to snack on unhealthy foods.
**Go Fish:Foods containing omega-3 fatty acids, such as salmon, herring, and mackerel, promote heart health and contain less choresterol than red meat. Strive to incorporate fish into your diet at least twice a week.
**Choose fruits and vegetables:Vegetables are high in fiber, which can lower overall cholesterol and aid in stabilizing arterial deposits. Grapefruit is a good choice because it contains a fiber called pectin, thought to prevent the absortion of cholesterol and other fats. Wash and chop your favorite fruits and vegetables ahead of time and store them in the refrigerator- ready for the next time hunger strikes.