Tips to keep cholesterol levels remained normal
Tips to keep cholesterol levels remained normal | dmatxi.com. In this article dmatxi.com will discuss about how to keep cholesterol levels in the body. Cholesterol is a fatty substance found in every cell of our body, especially the blood, which helps to produce the substance of cell membranes, hormones, vitamin D and bile acids that help to digest fat. Cholesterol also helps in the working memory system, and is essential for the function of nerves.
Food and lifestyle can be a major factor causing high cholesterol in the blood. Excess cholesterol is a fact that can lead to various diseases. Fact can not be denied. Increased cholesterol in the blood lead to a narrowing or blockage of veins in the brain, narrowing of the veins in the heart or mycardial infarction, or perhaps narrowing and blockage of veins around the legs. High cholesterol is associated with changes in one’s lifestyle.
There are two types of cholesterol:
- High-density lipoprotein (HDL): This is the good cholesterol that helps to keep cholesterol from your arteries and remove any excess arterial plaque, which may help prevent heart disease.
- Low-density lipoprotein (LDL): This is the bad cholesterol in your blood, gathered in the arteries, forming plaque that makes your arteries narrow and less flexible (a condition called atherosclerosis). If a clot in one of the narrowed arteries and leads to heart or brain, then heart attack or stroke may occur.
How to keep cholesterol remained normal:
- Pay attention to your diet; Reduce consumption of foods high in cholesterol. Examples of foods that contain high cholesterol include beef brain, beef kidney, liver, offal, pork, egg yolks, quail eggs, shrimp, and squid. These foods should be reduced because very high cholesterol content.
- Reduce levels of fat in the body; Limit your intake of high fat foods. Apply the principles of a healthy diet with balanced nutrition. It would be better if you choose foods that contain omega-3 and monounsaturated. Avoid foods that contain trans fats.
- Exercise regularly; Exercise regularly (about 30 minutes each day, or as many as 5 times a week) will increase the supply of oxygen into the body. Activity physical exercise can also lower LDL and raise HDL levels. In addition, the exercise will also improve the metabolism of cholesterol in the body, lowering triglycerides, improving the performance of the heart and lungs, lowers blood pressure and keep your weight. The type of exercise that can be done such as aerobic, walking, running, swimming, yoga, and tai chi.
- Drink plenty of water; Water is needed to facilitate the body’s metabolic processes, including the metabolism of cholesterol. Adequate water (at least 8 glasses per day) supply will also increase blood flow. In addition to water, beverages such as green tea or black tea had already been shown to lower cholesterol levels in the body.
- Maintain weight; People who are obese tend to be more at risk to the threat of various diseases and health problems. In addition, those who are overweight usually have high cholesterol. Maintain ideal weight. Too fat or even obese increases the risk of LDL and triglycerides, and lowering HDL.
Without cholesterol then our body can not function, because the cells need cholesterol to produce hormones and carries nutrients throughout the body as well as other body functions. Cholesterol levels below 150 mg / dL likely to be dangerous to the body because the cells are not functioning effectively and can lead to severe mental depression. Healthy lifestyle with a balanced diet, regular exercise and a life free from excessive stress will make awake optimal cholesterol levels and reduce the risk of heart disease and stroke.