The Ways To Control Your Cholesterol !
If you have high of cholesterol, you're also at higher risk for heart disease.
But the good news is, it's a risk you can control.
You can lower your " BAD " LDL Cholesterol and raise your
" GOOD " HDL Cholesterol.
You just have to make some simple changes in your life.
" I tell my friend that you have to start somewhere and just keep going, and also attending cardiologist at any hospital nearest to you.
" As you adopt lifestyle changes, everything starts shifting, and the improvements you see at 6 weeks often increase by 3 months."
You still may need to take medicine to get your cholesterol back on track.
But if you make just a few, small changes, you might be able to lower your dose and chance of side effects.
Follow these simple tips to cut your cholesterol and get back on the road to good health. Insya Allah.
Here...I am sharing 11 Tips To Cut Your Cholesterol Fast !!!
1 # Ban Tans Fats
" They raise your LDL, lower your HDL, and increase your risk of developing heart disease and stroke," Steinbaum saids. But it's hard to avoid them. They're found in friend foods, baked goods (cookies, frozen pizza, pie crusts and cakes), and stick margarines.
That's why the FDA is taking steps to remove them from the food supply. How can you avoid them in the meantime? When you go shopping, read the labels. But be careful if you see "partially hydrogenated oil" on the package. That's just a fancy name for trans fat.
2 # Scale Back
You don't have to lose a lot of weight to lower your cholesterol. If you're overweight, drop just 10 pounds and you'll cut your LDL by up to 8%. But to really keep off the pounds, you'll have to do it over time. A reasonable and safe goal is 1 to 2 pounds a week. The National Heart, Lung and Blood Institute notes that while inactive, overweight women usually need 1,000 to 1,200 calories daily for weight loss, active, overweight women and women weighing more than 164 pounds usually require 1,200 to 1,600 calories each day. If you're extremely active during your weight-loss program, you may require additional calories to avoid hunger.
3 # Get Moving
" Exercising at least 2 1/2 hours a week is enough to raise HDL and improve LDL and triglycerides, " says Sarah Samaan, MD, a cardiologist in Plano, TX. If you haven't been active, start slowly --even 10 minutes blocks of activity count. Choose an exercise you enjoy it. And buddy up: An exercise partner can help keep you on track.
4 # Fill Up On Fiber
Foods like oatmeal, apples, prunes, and beans are high in soluble fiber, which keeps your body from absorbing cholesterol. Researchers shows that people who ate 5 to 10 more grams of it each day saw a drop in their LDL. Eating more fiber also makes you feel full, so you won't crave snacks as much. But beware: Too much fiber at one (1) time can cause abdominal cramps or bloating. Increase your intake slowly.
5 # Go Fish
Try to eat it two (2) to four (4) times a week. " Not only are the omega - 3 fats in fish heart - healthy, but replacing red meat with fish lower your cholesterol by reducing your exposure to saturated fats, which are abundant in red meat." The catch? Some types, like shark, swordfish, and king mackerel, are high in mercury. That can increase your risk for heart disease. Instead, choose wild salmon, sardines, and bluefin tuna.
6 # Opt For Olive Oil
" Substituting olive oil for butter may reduce LDL cholesterol by as much as 15%, which is similar to the effect of a low dose of medication." The " good " fats in olive oil benefit your heart. Choose extra-virgin olive oil. It's less processed and contains more antioxidants, which help prevent disease.
7 # Go Nuts
Most types can lower LDL. The reason: They contain sterols, which, like fiber, keep the body from absorbing cholesterol. Just don't go overboard: Nuts are high in calories (an ounce of almonds packs 164!).
8 # Chill Out
Did you know that when you're stressed, your cholesterol can go through the roof? Relax. Get lost in a good book, meet a friend for coffee, or take to your yoga mat. It'll help keep your cholesterol in check.
9 # Spice It Up
If you don't already dust your cappuccino with cinnamon or shake pepper on your pasta, listen up: Spices like garlic, curcumin, ginger, black pepper, coriander, and cinnamon do more than flavor your food, they can also improve cholesterol. Researchers shows that eating a half to one (1) clove of garlic each day could lower cholesterol up to 9%. Bonus: Adding extra seasoning to your food also reduces your appetite, so it's easier to drop excess pounds.
10 # Butt Out
Smoking can raise LDL and lower HDL, and quitting often improves those numbers." In one study, people who stopped smoking saw their " GOOD " cholesterol rise 5% in one (1) year. But if you're regularly around smokers, take heed: Breathing secondhand smoke every day can also raise up the levels of bad cholesterol.
11 # Laugh More
Laughter is like medicine: It can helps increasing of HDL. Need to add some comic relief to our life? Check out silly pet videos online, sign up for a joke-a-day email, or watch funny movies. And don't forget to subscribe!
@ Jackie San