Controlling Cholesterol Tips

Here are some tips you can do to control your cholesterol:
 
Diet
Consumption of foods that are low in fat and cholesterol. For example, by consuming milk without the fat and reduce meat consumption. Choose foods containing unsaturated fats instead of saturated fat content. The oil used for frying repeatedly can raise cholesterol levels, then you should reduce the consumption of fried foods.
      
Consumption of fiber
Consume more fiber foods like whole grains, legumes, vegetables and fruits. These foods can absorb the cholesterol in the blood and remove it from the body.
      
Consumption of antioxidants
Many antioxidants found in fruits such as oranges, strawberries, papaya, carrots, or squash. Eating garlic regularly can also reduce levels of cholesterol.
      
Avoid alcohol and smoking
With smoke or consume alcohol, it would be easy to accumulate cholesterol in the bloodstream.
      
Sport
Exercise regularly according to age and ability. Keep keep your ideal body weight.

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Foods That Control Lower Cholesterol

The contestants are a bunch of overweight men and ladies who work out and go on a diet and at the finish of the week; of these players will be eliminated. The that loses the largest number of pounds after a three-month campaign will win $250,000 and have a second chance of living a healthy life.

Reality shows are of the largest things people watch on tv. This is because the events that happen are not scripted and naturally unfold in front of the viewer. show that helps people need to become healthy again is the largest loser.

People can burn more calories while exercising. This means the body will burn the food eaten and this has to get replaced so there is energy after to do other functions. The individual ought to get a meal that has the right amounts of carbohydrates, proteins and fats so this can repair damaged tissue, refuel and lower the body's cholesterol. 

The individual doesn't must fight for funds in order to make some lifestyle changes. As the saying goes. health is wealth and this is something more precious than any sheet of paper with a dollar sign has to offer.

Here are some examples of food that ought to be eaten after a workout.

Eating bread has been known to replenish the energy lost after a workout. Since this has positive ingredients that are high in bad cholesterol, this can be substituted for wheat bread that is much healthier. Nuts can also help lower the cholesterol and getting some low fat peanut butter will certainly make a great sandwich.

If the person desires to save some funds after going to the gym, it is best to pack some snacks that can be consumed after a workout. Cutting some carrot sticks or slicing a few tomatoes then packing it in a plastic container will come in handy after having a shower and reporting for work or when going home.

Having a fruit is also nice to lower the cholesterol. It is advisable to eat as a whole in lieu of taking away the skin or turning this in to a juice. Studies have shown that eating it the way it is keeps the natural fibers that are nice for the person. An apple is of lots of fruits that can be eaten seven times it's been washed.

Having some vegetables along will help make this a healthy meal. Some garlic and onions can be prepared since studies have shown this to lower the liver's production of cholesterol. The serving for tonight can finish with some yogurt for dessert leaving the individual satisfied and light.

When the person comes home, it is time to prepare something that can provide better sustenance. An example could be having some fish or chicken thrown in to the microwave or having it steam. Studies have shown that frying using cooking oil also increases the person's cholesterol level so cooking it in another manner can reduce this.

Lowering the cholesterol won't happen overnight. By observing a proper diet with exercise, the individual will be able to lose weight and cuts down the levels of cholesterol that puts the person in potential danger of hypertension, a stroke or a heart assault.

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Exercising is the Best Way to Lower Cholesterol

Regrettably, eating food and drinking alcohol that is high in sugar, fat and oil may do more harm than lovely to a person. The individual will soon suffer from hypertension, diabetes, heart assault or a stroke.

Cholesterol is something that is in every human being. This is of the plenty of things that are produced by the person in order to function properly.

Apart from eating less and making changes in the diet, the best way to lower cholesterol is by exercising. This will increase the heart rate and metabolism in the body allowing it to expel the harmful oils, which are detrimental to one's health. 

The lovely news is there is a way to prevent this before it happens. It will take plenty of sacrifice and hard work on the part of the individual because the body won't be able to maintain the effects because of aging.

Those who have not exercised before ought to first consult with a physician to find out which is safe. Those who have a heart condition may not do something rigorous and will must depend on something that is low impact such as walking, bodybuilding or stretching.

Ought to the physician say the patient can participate in high impact exercises; there is jogging, swimming, aerobics and bicycling. The type of exercise will be contingent on several factors and not only medical history. This will also depend on gender, age and weight.

The doctor can make a plan then the person ought to relay this to the fitness instructor as to what is safe or not. From there, an exercise program can be made and all the patient has to do is follow it.

After a week or, there will be improvements in the levels of nice and bad cholesterol in the body as well as reduction in the current weight of the person.

Exercising is also thought about to be the best way because the use of drugs has known to cause side effects when the person takes this.

If the individual does not have time to enroll in a gym, there's other ways to pump those muscles and increase the heart rate. For starters, men and ladies can go brisk jogging early in the morning or before going to work.

In the work of any exercise, it is best to drink lots of water. This will prevent the body from dehydration that often leads to exhaustion. In lieu of going to the fountain every few minutes, it is best to bring a water bottle.

Some offices and hospitals encourage people to walk up or flights of stairs in lieu of using the elevator to go up or down a few floors. If the company where works in has a large automobile parking zone, the individual can try jogging a few yards more in lieu of taking the space near the door.

Someone two times said that health is wealth. By exercising, will be able to lower the bad cholesterol in the body and live longer than those who select to do nothing but are aware of the dangers of not making some lifestyle changes.

This will save lots of time and keep the person at pace with the group activity or the work being done on the machine.

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Eating Choise To Lower Your Cholesterol

We are raising an overweight society. With big-sizing everything that they eat in quick food chains, they are slowly clogging our arteries with unnecessary fats and cholesterol that our bodies do not actually need and cannot use.

The result is of work a society that is pestered with different kinds of cholesterol complications such as heart disease, diabetes, hypertension, and overweight issues. In fact, of the issues that the country is facing is the rising prevalence of people with hypertension, which can lead to a feasible heart assault when not taken cared of.

So what are you able to do lower your levels of cholesterol? The first line, perhaps the that is truly effective is a combination of regular exercise and proper diet. These activities go hand in hand. Without factor, you cannot succeed. Dieting without exercising the body will only lead to weak muscles, which will finally weaken the body's resistance.

It may also lead to fatigue and sore muscles because there is not nutrients in the body. Exercising, on the other hand, without the proper diet is useless because you will only be maintaining your usual weight.You won't be gaining of work, because you are burning whatever you need; but you won't be losing any pound either.

Besides, exercising much will strain the muscles and might even lead to a feasible heart assault because of much strain to the heart.

So what do you need to eat in order to lower those levels of cholesterol in the body and ultimately prevent the occurrence of hypertension?

Eat less oil

 of the first things that a person dieting ought to keep away from is to eat foods that are deep-fried or those that are cooked using oil. These include potato chips, fries, fried meat, fried seafood, fried veggies & a whole lot more.

Oil, when taken in to the body translates to cholesterol. What you ought to be eating are foods that are boiled, steamed, baked & braised. Grilled foods may even be eaten but not a lot.

The fats from meat contain lots of cholesterol. In case you can avoid eating meat all the often, better; but in case you can't cease munching those meat, remove the fats that hang on the side. Chicken & Turkey meat is a lot healthier so in case you can can choose, opt for these kinds of meat products. Don't forget to remove the skin though as cholesterol concentrate in white meats can be found on the skin.

Eat less meat

Vegetables do not only contain zero cholesterol, it is & a great source of fibers that help the body in digesting the food that they take in.

Eat vegetables

As much as feasible, steam the vegetables that you eat to maintain the nutrients in it & naturally avoid fatty & cholesterol additives like oils.

Eat less period

Try to also diminish the carbohydrates that you take in, which can be present in rice, cereals & bread. In case you must eat these staple opt for the healthier kind like brown rice & wheat bread.

Try to curb that appetite slowly by taking in less food that you normally take in. In case you can diminish the number of times that you eat or of you do require snacks, eat healthy snacks like fruits.

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Diet to lower Cholesterol And Triglyceride

If any of these are way above the normal range, the doctor will make some recommendations before it is late. The most common advice given is to make changes in the diet. This is because the numbers that come out can improve dramatically by changing the food being eaten.

When people undergo a blood check, there's things that the doctor will review carefully before revealing the results to the patient. These are namely the LDL, HDL, triglyceride level and total cholesterol.

So what happens when there is much triglyceride in the body? When a patient has much of this in the blood, this puts the person at a greater risk of succumbing to heart disease.

People are well aware of what LDL and HDL is which is fundamentally the lovely and bad cholesterol in the bloodstream. There isn't that much said about a triglyceride and is often referred to as a kind of fat.

The food being eaten can make this go up or down even if the individual is not allowed to eat for at least 14 hours before the checkup. The normal range ought to fall between ten and 250 mgs./dl, which regrettably lots of people exceed. 
 
Studies show that plenty of patients who have high triglyceride levels also have high total levels of cholesterol. It is a lovely thing that it is feasible to kill birds with stone by having a dietitian prepare a simple diet plan.

The basic plan involves eating foods that are low in overweight. Breakfast for example can be whole grain breads with a little touch of egg whites. The person ought to cease drinking coffee & replace this with unsweetened tea. Those who prefer milk ought to make use of non-fat or try some fresh juice in lieu.

Breakfast may have been light so the individual can have chicken without skin or the choice of lean cut meats such as flank, round, rump or sirloin served with some vegetables on the side.

Those who need to receive a fast bite as a snack can have fruit or vegetables strips. The person won't find this in the store so getting up a little earlier in the morning or preparing this the night before is a nice suggestion so the plastic container can be put in to the bag before going to work.

Drinking bottled water is much healthier than ordering a can of diet soda because this still has sure properties that are not nice for anyone who is trying to cut down on cholesterol intake.

The practice of this healthy habit must not only be completed when eating home cooked meals. This ought to even be completed when dining out with friends because a slight disruption in the plan can have sure consequences to anyone who is trying to make some lifestyle changes.

Dinner must even be light because the body will soon rest & won't burn that much calories when is sleeping. Steamed fish will do well or a little pasta. The individual can have a glass of red wine with the meal to help it go down in to the stomach.

Living a healthy life free from high levels of triglyceride & cholesterol can be achieved. It takes a little determination & discipline to make this happen.

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Select Low Colesterol Foods

However, exposing the body to high cholesterol supply result to hypertensions & other cardiovascular disorders or lead to atherosclerosis, a disposition of fatty substances, & fibrosis of the inner arteries.

Almost everybody knows the effects of bad cholesterol in the body. By bad cholesterol, it literally has to do with low-density lipoprotein's molecular transport deposits that thicken in the walls of the arteries delaying the flawless passage of blood affecting the atherogenic status of the arterial walls. While few people do not fully appreciate the importance of cholesterol in the body, this non-soluble waxy substance is essential to aid in building membranes, manufacture of bile, cell walls, nerve sheaths, & produce hormones.

Lovely Eating Habits include:

Definite ways to check & reduce high levels of cholesterol are *practicing lovely eating habits accompanied by regular exercise. *Indulging in a wrong kind of lifestyle or over indulgence enhances the rise in levels of cholesterol.

1. Pre-arranging a total cholesterol-free every day diet by making a whole week menu with vegetable-packed recipes, accompanied by lovely supply of fiber-filled fruits. In the event you could possibly buy or produce organically produced food types from such sources as organic gardens, a lot the better. Chemicals enhance the increase in cholesterol level. Carbohydrates ought to be of high complex standards. 

Some supermarkets abound in the availability of fresh organic vegetables like lettuce. The high fiber-content of vegetables that you eat will reduce the LDL cholesterol, because these foods are very low-cholesterol-content, or non-containing at all. There's of coursework foods that enhance low-density lipoprotein to create to be a total risk, & settle in the arteries in the coursework of the process of the lipoprotein molecules travel to the blood stream.

2. Water is the universal solvent. There is no harm in drinking more water, following the every day water requirements standard to aid in the total digestion system to balance body equilibrium in cleaning the body to improve blood circulation.

3. If egg is included in your meals, eat more egg white, seldom the egg yolk if you are already an LDC possibility-individual. Concentrate on baked foods that are made from whole wheat, and noodles made from cereals.  Use unrefined sugar in your light drinks. Fully refined food preparations are processed thru definite chemicals for fine or whitening effects for promotion ends, but are in fact health hazards.

4. Eat more root crops than artificially made or baked foods that are prepared with definite additives, coloring, and extenders for commercial purposes.

5. Drink fresh fruit juices, in lieu of manufactured soft drinks with high sugar content and artificial colorings and additives. Practically, somebody who drinks chocolate beverage, or any chemical drinks and caffeine-filled, like strong coffee risks himself or herself to definite levels of cholesterol.

Always keep in mind that trans fats and hydrogenated fats or oils used in the baking or in food processing are even more destructive the saturated fats of some oil origin. Use in preparing your food selected palm oils, "olive oil." It may be expensive, but it is the safest oil to make use of in the kitchen for overall safety of all relatives members against the ill effect of much cholesterol.

The best habit to think about is a regular check up of your cholesterol count, so as to safeguard against instant increase that might lead to unaware feasible consequence of a deadly hypertension, or stroke due to unprecedented cholesterol rise.

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Lower Cholesterol Diet

Cholesterol is of the major substances that cause heart assaults, high blood levels of cholesterol, & weight issues. Despite its bad man picture, this waxy, fat-like substances made in the body by the person's own liver serves a considerable number of vital functions unknown to lots of.

Learning the proper diet to lower cholesterol

Fundamentally, there's types of cholesterol: the Low-Density Lipoprotein (LDL) & the High-Density Lipoprotein (HDL). The former refers to the bad type of cholesterol that is known to clog the person's blood vessels, thus, increasing the risk for a heart assault or a heart disease. Studies show that a diet that is high in saturated overweight is a main dietary cause of a raised LDL cholesterol level. The latter, on the other hand, is the nice type of cholesterol that helps clear LDL cholesterol out of the blood stream, thus, reducing the risk for any heart disease. Researches have shown that a diet rich in fruit & vegetables along with average levels of omega-3 from fish oil greatly helps raise HDL levels of cholesterol.

Although diet is the major reason for having high levels of cholesterol, specialists agree that factors such as genetics, lack of exercise or regular physical activity, obesity, unhealthy lifestyle such as excessive drinking & smoking, hormones, & ranging high & low levels of cholesterol can trigger the sudden increase of levels of cholesterol in the body.

Indeed, cholesterol is a growing issue in the health of lots of people in the world. Specialists say that people over twenty years of age ought to be more worried about their cholesterol levels; thus, they ought to start doing everything they can to lower LDL cholesterol. Although it is hard to stick to the needed requirements & regiments to combat the growing issue, specialists say that it can be controlled with the proper diet to lower cholesterol.

GETTING STARTED

Studies show that a nice diet to lower cholesterol can reduce a person's risk for heart diseases while getting rid of bad fats because this diet to emphasizes on eating heart-healthy foods. But, aside from using the proper & proven low cholesterol diets available today, the most important thing is that knowing & taking in the right foods & effective cholesterol formulas to assist in lowering levels of cholesterol.

Experts say that a diet to lower cholesterol includes good foods like grains especially whole grain products and cereals fish rich in omega3 such as salmon and tune, a variety of fruits and leafy vegetables, nuts, juices, and the like. Here are other effective means of lowering cholesterol level through diet:

1. Make sure that you visit your attending physician first before trying out any low cholesterol diets so he/she could administer the proper examinations and access your general health status.

2. You can lower your cholesterol levels by replacing saturated fat with polyunsaturated fat in meat, chicken, and whole milk products.

3. Refrain from eating refined carbohydrates contained by bakery products, pastas, and sugary or sugar-added foods.

4. When eating out, makes sure that you ask the waiter to make serving substitutions like steamed or boiled food preparations. If possible, also pick lean meat, fish, or skinless chicken that is broiled, baked, grilled, steamed, or poached instead of being fried and ask for lots of vegetable side dishes and fresh fruit desserts.

5. Cutting down on eggs, margarine, or butter out of your daily diet.

6. Use natural-based oils such as vegetable, corn, and olive oils when cooking instead of the usual cooking oil.

7. Load up on a lot of garlic when you're preparing dishes because it contains substances that help lower HDL cholesterol.

8. Take in high quality daily vitamin mineral supplements like Vitamin E to improve blood circulation, and Vitamin C and vitamin B3 to lower your high cholesterol levels.

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Best Food That is Part of the Diet to Lower Cholesterol

People must eat in order to have energy to do sure things. Some can make or journeys to the buffet table while others are satisfied after round. In any case, the type of food brought to the plate could be healthy or harmful & the choice is up to the person.

Best Food That is Part of the Diet to Lower Cholesterol

Those who love to eat red meat & other dishes that are fatty or oil are in danger of getting sick. This isn't diarrhea but something worse which could be life threatening because of the amount of bad cholesterol that is being taken in to the body.

The high levels of cholesterol in the body are happening more often now than ever before. This is because of the variety of food offered now in the grocery & in restaurants. The person can still recover from this by eating foods that are not high in saturated fats.

Is there food product that can be called the best to lower cholesterol? The answer is no because a well balanced diet must come from all the food groups.   

In lieu of drinking full cream milk or mixing this with cornflakes or whole grain, it is best to make use of non overweight milk in lieu. The taste is  the same is much healthier than the regular brand bought in the supermarket.

The healthiest thing to have either for lunch & dinner is food that comes from the ocean. This can be fish or shellfish that is known to over Omega five, which is effective in lowering the levels of cholesterol in people.

In lieu of having steak when having a cookout or picnic, this ought to be changed with lean meats in lieu. These things don't have that much overweight in the middle or in the edges & taste as nice as the huge slab served with mash potatoes.

In each meal, the person must not forget to add some fruits in the plate. A salad works best or having a few carrots or potatoes as a side dish. There has to always be a balance whenever the individual decides to have meat or fish.

Eating a sweet bar or a slice of cake doesn't see so bad but these things are rich in overweight. Those who need to fill the stomach with something ought to try nuts or fruits in lieu. These products are rich in fiber as well as have vitamins & minerals that are healthier to consume.

There's lots of ways to cook the food mentioned. The individual can receive a cookbook or download some recipes from the Net to be able to come up with something delicious & simultaneously lower one's levels of cholesterol.

Chicken is not nice if this is fried. Those who need to eat it for a change can still do as long as the skin has been removed. This may even be steamed which is a healthier way of cooking it before this is served in a plate.

If following the instructions are hard, there's always shows on television that teach homemakers & other people the basics in to cooking something overweight free which is nice for the diet.

It is seldom late to make some lifestyle & changes in order to live an extended & healthier life.

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What should we eat to lower cholesterol

High cholesterol levels are slowly killing many inhabitants. Increased prevalence and risk of hypertension and cardiovascular disease in the United States warned the country's health sector. Health officials are desperately trying to find ways to fight and make people aware of lifestyle eating and exercise lifestyle that they were drunk.
The truth about cholesterol Although cholesterol is the main cause of the cause of the increase in high blood pressure in the body, not all cholesterol that we take in is essentially bad. Even a small amount of cholesterol is used by the body in the production of bile salts and cholesterol in the transformation of D. Vitamins also play a role in balancing hormones especially in women. 

There are two types of cholesterol, the good and the bad as the lay people will like to clal them. Bad cholesterol or LDL is the type often found in saturated fats and trans fatty acids. This is taken into the body through food pre-packed and prepared such as potato chips, canned food, etc. 

LDL cholesterol attached to artery walls. High levels of LDL can form plaque in artery walls that can eventually lead to blockage of blood in the hallway. This slows blood flow, which in turn makes it difficult for the heart to pump. This scenario describes the initial stages of hypertension and coronary heart problems.  

What to eat
HDL cholesterol is good on the other hand lower LDL levels in the body by helping transport the LDL to the liver where it is issued. HDL cholesterol can be found in fish and nuts.
Other foods that can lower cholesterol levels are fruits and vegetables.These foods do not contain that much cholesterol so whatever you have, you will not be adding to its levels. 


Another great thing about veggies and fruits is the fact that they are a great source of fiber that the body also needs to combat the increase in LDL cholesterol. Berries, oranges, carrots and just a few pieces that you can rely on.

Other foods that can dramatically reduce levels of cholesterol in the body is the soya. Fiber-rich food, soya as well as almonds and plant sterols figure in a landmark study conducted by University of Toronto that reduced the cholesterol levels of the participants by as much as 20 percent. Eating oats, olive oil and barley are also great ways to lower LDL. 

The biggest source of cholesterol are foods that really greasy. To lower one's LDL, one must consciously avoid foods that are fried. If you have to eat fried foods, make sure that the oil you use is made of vegetables.

Do not use butter because it is rich in saturated fats. Instead, use margarine as a substitute. Try also, cooking with steam to boil, or bake your food. You will find that they are more tasty and healthy.

Not just food
There are many factors that contribute to elevated levels of cholesterol in the body. In addition to eating one's lifestyle, there are age, gender, family history and of course the amount of physical activity a person. 

Exercise is fairly important in keeping LDL cholesterol at bay. What is more, it strengthens the body's resistance as well as improves blood circulation.   

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10 Foods Lowering Cholesterol

Many ways to lower cholesterol levels. Chemical-based drugs effectively lower cholesterol count. But of course there are side effects. You can try to lower cholesterol the natural way.
There are a number of foods that can reduce levels of Low-Density Lipoproptein (LDL), aka bad cholesterol that causes plaque in blood vessels, and increase High-Density Lipoprotein (HDL) aka good cholesterol that can be utilized the body to process vitamins are soluble in fat.To reduce levels of LDL, you should reduce your intake of saturated fat. Saturated fats are usually found in animal products such as meat, milk, cream, butter, and cheese. There is also a saturated fat comes from vegetable oils such as coconut milk, coconut oil, and vegetable fat.But many foods that contain unsaturated fats that are very effective in lowering cholesterol levels.1. SoybeansSoybeans and derivatives, aliases such as soybeans that have been processed into tofu, tempeh, soy milk, and soy flour contains isoflavones, which are substances that can reduce LDL.But remember, though delicious tofu and tempeh can not effectively lower cholesterol when treated carelessly. For example, fried in cooking oil or mixed with coconut milk. Because, coconut milk and cooking oil are sources of saturated fat.Agency for the United States Food and Drug Administration (FDA) recommends to consume at least 25 grams of soy protein per day to lower cholesterol levels.2. NutsNuts are a source of soluble fiber are very high. Consuming soluble fiber can reduce cholesterol. Eating beans such as chickpeas, kidney beans, long beans regularly for six weeks can reduce cholesterol levels by 10%.3. SalmonSalmon is very good because they contain Omega-3 acids can lower LDL and raise HDL and trigiserilda. Salmon contains EPA and DHA are good for heart health.The American Heart Association recommends at least two servings per week to get the maximum benefit. Besides salmon, tuna, trout, sardines, mackerel, and herring are also good.4. AvocadoAvocados are a source of unsaturated fats that can increase HDL levels. Unfortunately, high-calorie avocados, so it must be combined with vegetables that can reduce calories.One medium avocado contains 300 calories and 30 grams of unsaturated fats, while normal human body needs is 1,800 calories and 30 grams of unsaturated fat per day.5. GarlicSince thousands of years ago, garlic was believed to contain many substances that are good for human health. Ancient Egyptians wore garlic to increase stamina.In modern times, garlic is used to lower cholesterol, prevent blood clotting, lowers blood pressure, and protects the body from infection.The most recent findings, garlic can prevent cholesterol particles stuck to the walls of blood vessels.6. SpinachSpinach contains a lot of lutein. Lutein is an important substance that can maintain the health and sharpness of eye function. Lutein also was able to maintain heart health because it can prevent grease build up in blood vessels. It is advisable, to eat spinach every day about half a bowl for maximum results.7. MargarineSeveral types of margarines can lower cholesterol levels. Eg margarine canola flower from seed oil8. Cashew, Almonds, and WalnutsMonounsaturated fat, in the cashews, almonds, and walnuts are low-fat foods are good for heart health.Nuts also contain vitamin E, magnesium, and phytochemicals are closely associated with heart health. Unfortunately, like avocados, nuts are very high in protein. So, do not be greedy eating beans for maximum benefit really.9. TeaTea, would be drunk cold or hot, the same benefits. Tea contains antioxidants that can make blood vessels relax so avoid blood clotting.Antioxidants in tea are flavonoids can prevent LDL oxidation that lead accumulates in blood vessels. Enjoying a glass of tea every day could meet the needs of antioxidants.10. ChocolateChocolate was healthy. Of course, mixed with too much chocolate milk contains too much fat. So, choose a dark or bitter chocolate. Healthy chocolate because it contains many antioxidants and flavonoids. White chocolate, it does not contain substances that are consumed less healthy.The content of flavonoids in chocolate varies depending on where the chocolate is growing and the processing process.

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How to keep your blood cholesterol levels remained normal?

1.Eat balanced meals according to need:o Food is a balanced diet consisting of:- 60% of calories derived from carbohydrates- 15% of calories derived from protein- 25% of calories derived from fat- Calories from saturated fat should not exceed 10%o Excess calories can result from excessive intake (eat lots) or use a little energy (less activity).o Excess calories derived primarily from carbohydrates can cause elevated triglyceride levels.- Examples of high carbohydrate-containing foods are rice, cakes, snacks, noodles, bread etc..- Examples of foods containing high animal protein ie meat, fish, shrimp, egg white.- Examples of foods that contain high vegetable protein are tofu, tempeh, beans.
2. Lowering your intake of saturated fat.- Saturated fats are mainly derived from coconut oil, coconut milk and all other oils such as corn oil, soybean oil, etc. which have high heating or heated repeatedly.- Excess saturated fat will cause elevated levels of LDL cholesterol.
3. Keeping the intake of saturated fats remain both in quantity and quality.- Unsaturated oils mainly found in marine fish and vegetable oils and olive oils are not heated with high heating or heated repeatedly.- Intake of saturated fat it would not be able to increase levels of HDL cholesterol, and prevent the formation of deposits in blood vessels.
4. Lowering cholesterol intake- Cholesterol is mainly found in fat from animals, organ meats, egg yolks, and "seafood" (except fish).
5. Eating more fiber in your diet daily.- Fiber is found in many fruits (eg apples, pears are eaten with the skin) and vegetables.- Fiber is recommended for 25-40 grams / day, equivalent to 6 units of red apples with the skin or 6 cups of vegetables.- Fiber serves to bind fat from food in the digestive process, thus preventing an increase in LDL cholesterol.
6. Changing cooking methods- We recommend that you cook the food instead of frying, but boiling, steaming or burn without oil or butter.- Cooking oil from unsaturated fatty acids should not be used for frying but it is used for salad oil, so as to have a positive effect on increased levels of HDL cholesterol and the prevention of deposits in blood vessels.
7. Doing regular physical activity.- It is advisable to perform aerobic exercise (brisk walk, jog, bike, swim, etc..) Areregularly 3-5 times per week, for 30-60 minutes / day, with a pulse during exercise by 70-80% (220 - age).- Regular exercise will help increase levels of HDL cholesterol.- If the exercise path, jog should use the appropriate sports shoes to prevent injury to joints.

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What causes increased cholesterol in the blood?

1. Genetic factorsThe body produces too much cholesterol. As we know 80% of cholesterol in the blood produced by the body itself. There are some people who produce more cholesterol than others. This is due to hereditary factors.In this man even though only a few foods that contain cholesterol or saturated fat, but the body still produces more cholesterol.
2. Dietary factorsOf several dietary factors, fat intake is very important to note. Fat is a food that is very important, if we do not eat enough fat then our energy will be reduced, but if we eat too much fat can cause damage to blood vessels.As we all know fat in the diet can be derived from meat, but in Indonesia the source of intake of fats can be divided into two namely:o Saturated fat comes from meat, coconut oil.o consist of unsaturated fats: omega 3 fatty acids, omega 6 and omega 9 fatty acids.
Recent research shows that:o fats derived from fish called omega-3 can prevent sudden death caused by coronary heart disease.o Omega-3 fatty acids can reduce levels of LDL cholesterol and raise levels of HDL cholesterol and lowers the risk of clots in blood vessels.o omega-6 fatty acids derived from vegetable allegedly also can prevent coronary heart disease.o omega 9 fatty acids known as olive oil, are also found in palm oil which has undergone a special process. Omega 9 fatty acids can cause elevated levels of HDL cholesterol.o In most cases, the cholesterol comes from the food you eat foods that contain saturated fats such as animal meat and coconut oil.o Unsaturated fats found in vegetable oil when used for frying with high heat will be able to alter its chemical structure so that it can have negative consequences.

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What's With Cholesterol?

Cholesterol is one of the factors triggering the occurrence of coronary heart disease (CHD), is the "silent killer" in the community of developed countries and developing countries, including Indonesia where the prevalence of CHD morbidity increased sharply. The results of the National Household Health Survey (NHHS) in 1992 states that CHD is the leading cause of death was the first for over 40 years of age.

            The results of the General Check Up (GCU) PT.PIM employees, in 2004, shows that the ± 52% of employees have the level of cholesterol in the blood rises / height (normal cholesterol; <200 mg / dl). This indicates that the potential occurrence of CHD is also very wide open, especially given the ± 80% of employees are aged over 40 years, where durability and function of the body has begun to decline. These conditions should receive serious attention by all elements of the company, either by section dealing with employee health and human resources alone, so we found the problem solvingnya.

What is cholesterol?

Cholesterol is a material / substance is shaped like a fatty, waxy contained in animal cells including human cells. He was taken into the body by lipoproteins are called high density lipoprotein, high density lipoprotein cholesterol (HDL) cholesterol is often called "good" cholesterol and Low Density Lipoprotein (LDL) cholesterol that was held by "evil", because if the level higher in blood, this is what triggered the emergence of atherosclerosis (narrowing of blood vessels) due to thickening of the arteries due to cholesterol and fat that settles on the inner wall of the artery. precipitate or fatty deposits are called plaque (plaque). These plaques narrow the blood flow and because of its sticky, will draw drops of blood, causing clots or clot. Artherosclerosis plaque may enlarge and harden and impede blood flow to give the supply to the heart muscles. Eventually, blood clots in the arteries that had narrowed it closes kesebagian heart muscle blood flow and can cause heart attacks.

The body itself is in dire need cholesterol to build and repair cells, produce acid (acidic) bile by the gallbladder that helps absorb fat in the diet and to produce hormones.

What to do?

To overcome / reduce the level of cholesterol in the blood are high, keep in mind the following things:

    Diet

A diet that regularly taking into account the intake of food sources high in fat, both on the source of carbohydrate, animal protein, vegetable protein and oil sources, then it should be avoided. As for the sources of carbohydrate should be avoided; pastries made with cheese, full cream milk, chocolate candy. Animal protein sources are: egg yolks, shellfish, shrimp, crab, brains, tripe, kidneys, liver, heart. Vegetable protein sources are all foods should be eaten. The oil resources that have to be careful is; fat from animals, butter (butter), coconut milk, coconut oil. For sources of vitamins, all vegetables and fruits may be consumed.

    Sports

Every one of us to exercise the body gets hot, because there was an increase metabolism (burning) in the body. Which of course burned food or existing reserves in the body. In the body fuel reserves consist of carbohydrate (carb), fat and protein. Regular exercise with a frequency of 3 times a week is recommended for example, walking / exercise physical fitness with the tempo / duration ± 1 hour workout. With practice is expected in addition to an increase in metabolism will also increase blood circulation, so that the transport of LDL cholesterol out of the network is increasing as well. With so is expected to be overweight (over weight, obesity) may also be lowered.

    Drugs

      Although lifestyle changes is important in determining your cholesterol levels, but it is not the only factor. There are some people that their hearts produce excessive cholesterol. Although a good diet and enough exercise will help, without the use of medication cholesterol levels may not be fully normalized. Using the cholesterol-lowering drugs does not mean that you fail and abandon your efforts. By continuing to train and eat right, you will use the lowest possible dose. In fact, through a study published in the journal of the American Medical Association, the group that depend on drugs alone, only 50% could reach the ideal cholesterol. On the other hand, groups that combine proper diet with cholesterol-lowering drug use accurately, 80% of them can reach their cholesterol.

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What Is a Cholesterol?

Cholesterol is a type of lipid molecules that are found in the bloodstream and body cells. Cholesterol is produced by the liver and is needed for the body's metabolic processes, such as helped the formation of new cells and hormones. However, not to excess. Excess cholesterol can lead to accumulation of fat in the blood can clog blood vessels. In the end, the heart and brain to be deprived of blood supply that could pose a risk of heart attack and stroke. Cholesterol levels are too high in the blood is called hypercholesterolemia. There are several types of cholesterol. First, low density lipoprotein (LDL), also called bad cholesterol. Contains 75 percent LDL cholesterol and very little protein. LDL cholesterol contributes to flow throughout the body. Excessive levels of LDL can cause fat deposition in the arterial wall. The next type of cholesterol is high-density lipoprotein (HDL), known as good cholesterol. HDL contains more protein and 20-30 percent of cholesterol flowing through the body. HDL serves to remove excess cholesterol from the cells and artery walls and carry cholesterol back to liver for disposal. There are also called triglycerides, which play a role in fat storage and influential in the formation of cholesterol-rich lipoproteins. Rich lipoprotein cholesterol is what causes high cholesterol and improve blood clot formation. Benefits phytosterol If you want lower cholesterol, it seems you must get acquainted with phytosterols. This is contained in the plant sterols and cholesterol have similar structures. Phytosterols are naturally found in vegetables, beans, wheat. Phytosterols can help lower cholesterol levels by inhibiting cholesterol absorption in the intestine thus helping to reduce the amount of cholesterol entering the bloodstream. Therefore, in an effort to lower cholesterol levels, the unity of cardiologists in the United States recommends lifestyle changes including eating foods low in saturated fat and foods containing phytosterols at least 1000-3000 milligrams a day. Based on research, taking 1000-3000 milligrams of phytosterols per day helps lower cholesterol by 10 percent. Apart from fresh food, fistosterol can also be obtained with a more practical way. Currently, for example, there are products containing phytosterol milk powder, for example Nesvita ProHeart produced Nestle. This could be an option for those who want to control cholesterol levels.

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