Cholesterol is a fat-like substance that provides energy for body cells. Normally, cholesterol is produced from carbohydrates and fats we eat. Originally, cholesterol is essential for the body to work in a proper way. However, too much cholesterol in the body causing buildup on artery walls and increases the risk of cardiovascular disease.
Thus, it is important to decrease cholesterol in your daily diet, especially if tests have proven that your cholesterol level is too high. Here are the best ways to decrease your cholesterol levels :
Stop Smoking
Smoking causes the inner lining of the arteries or the endothelium is damaged. carcinogens and carbon monoxide generated from cigarette smoke makes your arteries more vulnerable to spasm, causing high levels of cholesterol in the blood.
Poisonous gas produced by burning tobacco can increase levels of bad lipoproteins in the body. This will create a lack of oxygen in body tissues and destroy red blood cells. At this time, smokers can also suffer heart palpitations that can affect their overall quality of life.
Regular Exercise
Are you trying to prevent high cholesterol or you have been diagnosed with it, exercise becomes a very effective drug for this big problem. This based on a short study to suggest that exercise helps to lower cholesterol levels and keep a person from heart disease.
When you exercise, your body will burn calories. This can reduce the accumulated fat. Regular exercise can reduce LDL (bad cholesterol) and raise HDL (good cholesterol).
No matter the type, intensity and genre of exercise you do. Experts suggest that at least 40 to 60 minutes of exercise each day helps in losing five to 10 percent of LDL cholesterol and HDL cholesterol can be increased from three to six percent.
Avoid Saturated Fats And Get Rid of Trans Fatty
If after checking you declared has a high levels of cholesterol, then you should avoid fatty meats, egg yolks, fried foods, whole dairy products and commercial products are baked. This is because saturated fats and trans fats increase LDL (bad cholesterol) more than the recommended level of cholesterol.
The recommended daily intake of saturated fat is 20 grams or less, so watch out for foods that contain high levels of saturated or trans fats and make sure you stay below the recommended daily level.
Consume Alcohol In Moderate Amounts
Dose in alcohol consumption in moderation is one to two glasses of alcohol per day for men and one alcoholic drink per day for women. However, if you exceed this amount then you are more possible to store fat and increase the size of the waist circumference, thereby increasing your cholesterol levels.
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