Lifestyle and Cholesterol

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Lifestyle and Cholesterol

High cholesterol is suffered by the urban population. Fat diet, unhealthy lifestyle, busy work are greatly contribute in increasing cholesterol. Causes of high cholesterol is actually a pattern of overeating, in this case especially those containing saturated fats such as meat, milk, cheese, butter, and egg yolks. High cholesterol can be inherited genetically, it is called familial hypercholesterolemia. In addition, the older person then tends to increase LDL cholesterol, especially in menopausal women. 

Lowers LDL and total cholesterol levels can be done with simple methods: 
Changing the diet by reducing foods high in saturated fat 
Lose weight for overweight can cause an increasing in LDL, decreased HDL, and elevated levels of total cholesterol 
Doing exercise.
Stop smoking 
(LDL is bad cholesterol and HDL is good cholesterol) 

These lifestyle changes can also lower the risk of diabetes and high blood pressure. Cholesterol control should be performed regularly. At age> 20 years, cholesterol levels should be measured at least once in 5 years that includes total cholesterol, LDL, HDL, and triglycerides. Optimal levels of lipoprotein: 
Total cholesterol <200 mg / dl 
LDL <160 mg / dl 
HDL ≥ 60 mg / dl 
Triglycerides <200 mg / dl. 

Low-cholesterol foods such as: 
Fish, poultry (chickens, ducks) without the skin, and meat which contains no fat. Food cooked by fire, baked, or boiled is better than fried 
Avoid processed food such as sausages, bacon, salami, liver, kidney, brain of poultry
consume milk, cheese, low-fat yogurt. Consume low-fat margarine than butter. Consume little egg yolks, egg whites can be consumed.
consume vegetables and fruit pieces (not blended), and food made from grains such as oatmeal, wheat bread. 
Foods like raw onion, salmon, almonds, olive oil, avocados are recommended 

Many consuming foods containing vitamin C (papaya, grapes, oranges, broccoli) and vitamin E (wheat, almonds, peanuts)

Doing exercise that should be done to lower cholesterol such as: 
Exercise at least 30 minutes/day and daily 
mild or moderate exercise regularly can influence both on serum cholesterol 
The recommended exercises such as jogging, swimming, fast walking, and cycling.
Do not forget to control your physical condition to a doctor before starting exercise 
Drugs 
to lower cholesterol levels is needed if lifestyle changes do not show any change. But taking drugs to lower cholesterol, must be done by changing lifestyles and under the supervision of a physician. The main purpose of this cholesterol treatment is to lower LDL levels and thus reducing the risk of heart disease and stroke. The types of drugs to lower cholesterol levels such as group of statin, niacin, and fibrat.

Read more articles ?

http://www.nutrition-for-health.net

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