High cholesterol is one of the biggest risk factor for heart disease. Before too late, then do prevention efforts by reducing your cholesterol levels.
Here are 10 steps to lower cholesterol levels :
1. Consumption of natural supplements
Many doctors and patients said that by taking natural supplements can help lower cholesterol and improve overall heart health. Herbal supplements that are proven to lower high cholesterol to improve heart health, that artichoke leaf extract, red rice, and green tea.
In a study at the University of Redding, England in 2008 to 75 volunteers, researchers found that artichoke leaf extract reduces bad cholesterol (LDL) by 28 percent, after consuming 1280 milligrams of extract per day for 12 weeks.
While brown rice has been used for over 1,000 years in China. A total of 2.4 grams per day of red yeast rice can help lower LDL cholesterol by 29 percent and triglycerides by 37 percent while increasing good cholesterol (HDL) by 20 percent.
Green tea is also effective in lowering LDL cholesterol and triglycerides, and HDL cholesterol increased by drinking 2-3 cups of green tea every day or take 100-750 mg of green tea extract every day.
2. Eating for a healthy heart
If you have high cholesterol, changing your diet and make sure it includes many foods that lower cholesterol. Expand the consumption of fruits, vegetables, whole grains, lean meats, fish, poultry and low fat milk, low in calories, saturated fat and cholesterol free.
Eating less meat can also lower LDL cholesterol. According to a study in 1999, people are vegetarians tend to have LDL cholesterol levels lower than people who eat meat.
3. Meet the needs of fiber
Menagndung soluble fiber foods are wheat, plum fruit and nuts, or taking fiber supplements. Fiber will bind cholesterol in the intestinal tract and removing it from your body.
Try to get 25-30 grams of fiber each day, or by eating 6-11 servings of fruits and vegetables every day.
4. Limit Eating Foods That Contain Phytochemicals
Or phytochemicals called phytosterols are found in corn and soybean oils that can block the absorption of cholesterol. Although the food is good, but do not overdo it or consume about 1.3 grams a day.
5. Expand to Eat Fish
Fatty fish such as salmon contain omega-3 fatty acids that lower triglycerides (blood fats) and LDL, while it also can raise HDL levels. Eat at least 2 to 3.5-ounce servings of fish each week.
6. Eating Nuts
Eat a handful of nuts a day, or about 2 ounces, because it proved to significantly reduce levels of LDL and triglycerides.
7. Minimize Consumption of Fatty Foods
Saturated fats are found in full fat dairy, red meat and some oils such as palm and coconut. Instead choose a heart-healthy fats, like olive oil.
8. Keep Your Weight
Extra weight in the abdomen increases the risk of heart disease, especially if you suffer from hypertension and high blood sugar levels. Excess weight also tends to increase the amount of LDL in the blood.
A healthy woman with high cholesterol readings often can lower cholesterol by losing just 5-10 pounds, said Redberg, San Francisco cardiologist.
9. Sport
A 2009 study at the University of North Carolina found that more than 8,000 people who exercise lightly for 30 minutes in a few days a week can lower triglycerides and increase HDL levels.
10. Overcome Stress
High stress can increase your cholesterol levels. In 2007, researchers at Oregon State University found that study participants are able to cope with stress, have higher HDL levels.
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