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.