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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