For most people, the recommended LDL level is not to exceed 100 mg / dl. High LDL levels are risk factors for dangerous diseases such as stroke and heart disease, two major causes of death. When your cholesterol is high, your doctor may prescribe cholesterol-lowering drugs (statins and the like).
Cholesterol-lowering drugs like that though necessary in the short term but should not be your top choice in the long run. Cholesterol levels can generally be managed naturally with lifestyle changes for the better.
Here are some ways to reduce levels of bad cholesterol in the body:
1. Avoid foods that cause high cholesterol
Saturated fat. Saturated fat is found in animal flesh. Limit or stop eating meat. If you eat beef or goat meat, avoid fat chunks. When eating chicken, remove skin and fat.
2. Expand the cholesterol-lowering foods
Not all oils together. If the oil contains saturated fats and trans fats raise bad cholesterol, other oils such as olive oil, virgin coconut oil and fish oil can lower it. Other foods such as green tea, avocado, pomegranate, etc. can also have the same effect. Garlic extract is a popular supplement that has been widely investigated as lowering cholesterol. In addition to eating garlic as part of your diet, you can take garlic supplements to accelerate the reduction of cholesterol. Superfood as klorela, spirulina, kelp, also can help.
3. The exercise
Exercise for health benefits no doubt, but few people use it as a strategy for lowering cholesterol. In fact, its effect is much more powerful than any prescription drug. Physical exercise for 30 minutes a day has been shown to lower bad cholesterol and increase good cholesterol. By doing regular physical exercise at least 5 hours per week, you can dramatically reduce levels of bad cholesterol.
4. Quit smoking
Smoking damages blood vessels, contributing to hardening of the arteries and is a major risk factor for heart disease, stroke and other degenerative diseases.
5. Control stress
Stress in a certain amount is healthy. When the excessive and continuous then the impact is bad for health, including increased production of bad cholesterol. Take time to relax, let go of the burden, and have fun to keep your stress levels under control.
Posted in: Cholesterol
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