How To Lower Cholesterol
How To Lower Cholesterol
Cholesterol is essential for life. It participates in the formation of hormones, vitamin D synthesis, growth and cell regeneration. There are two types of cholesterol, LDL and HDL:
LDL is known as bad cholesterol, high levels of this in blood, is associated with an increased risk of cardiovascular disease, due to its deposition in the walls of arteries.
HDL is known as good cholesterol, high levels of it in the blood, prevents the emergence of cardiovascular disease, it also helps remove excess LDL in the blood.
High levels of cholesterol in the bloodstream produces a very bad disease, since in most cases, there are no symptoms and can lead to death. It is advisable to periodically do a cholesterol test.
Factors that affect in cholesterol levels:
- Maintenance of ideal weight: A person who is overweight, has a greater tendency to raise levels of bad cholesterol and cardiovascular disease.
- Physical activity: The practice of physical activity contributes to the increase in blood of HDL and lowering LDL, physical activity is important in maintaining a good quality of life.
- Pathology: In the case of liver disease, thyroid (hypothyroidism) and kidneys that can raise levels of bad cholesterol, is necessary in most cases, and changes in quality of life, the intervention of drugs.
- Food: Food can determine the levels cholesterol in blood. Foods rich in saturated fatty acids raise LDL levels, while rich in polyunsaturated fatty acids favors the increase in HDL and lower LDL levels in the bloodstream.
- Smoking: The chronic smokers have a higher predisposition to contracting cardiovascular diseases, in addition cigarette use reduces levels of HDL (good cholesterol) in the bloodstream.
Foods that aid in lowering bad cholesterol
- Foods rich in fiber significantly reduces levels of bad cholesterol - fruit, vegetables, breads, oatmeal, grains.
- Fish and fish oils - These foods are sources of omega 3 fatty acids, which helps in reducing bad cholesterol. Give preference to fish grilled or baked, to avoid reducing its nutritional value.
- Alcohol - Recent research has revealed the importance of alcohol, when consumed in moderation in the increase of good cholesterol.
- Walnuts - the consumption of nuts can also decrease the incidence of cardiovascular diseases, helps in reducing bad cholesterol.
- Olive oil - is rich in monounsaturated fatty acids, which lower cholesterol and helps in preventing heart disease. We recommend the use of olive oil in its natural state, for salad dressing for example. In frying, the oil loses some important nutritional properties.
Often the adoption of healthy lifestyles is not enough to reduce high cholesterol levels. In this case, it is necessary medication, always under medical supervision.
Important tips to control the level of cholesterol:
- Remove the fat from meats.
- Avoid fried foods.
- Give preference to skim milk.
- Give preference to boiled eggs (consume them sparingly).
- Avoid smoking.
- If you consume alcohol, consume moderately.