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Test your cholesterol at least once a year. While cholesterol is not a disastrous high, it does not show any symptoms. Therefore, every person above the age of forty is recommended at least once a year to check your cholesterol levels and good, the bad cholesterol, kolesterol and triglyceride in proportion to your body. It is important for 12 hours before testing anything to drink only water.
Family history where a father or a brother kolesterol or sister has a history of heart disease or he is dead by heart attack kolesterol before the age of 55. Or mother or sister who has had heart disease or a heart attack she died before the age of 65.
Ten Steps uses as may naturally reduce cholesterol
Try to five times a day in small doses to eat fruits and vegetables. Antioxidants, minerals, vitamins and phytonutrients in plants are those that help lower cholesterol kolesterol and reduce inflammation in the arteries. Whether fruits and vegetables are fresh, frozen, canned or dried, or they have been prepared in its own juice, it all fits.
Try to eat different - both fresh and different preparations. Try to have the fat content of their menus. Unsaturated fatty acids are olive oil, canola oil, peanuts, peanut kolesterol oil, almonds kolesterol and avocados lowers cholesterol, especially the bad cholesterol levels and raise good cholesterol and reduces inflammation in the artery wall.
Follow Omega 3 fatty acids, which are found in all oily fish such as herring, mackerel, swordfish, tuna, salmon and trout, as well as sprouted grains and vegetables Zaļlapa. kolesterol Omega 3 fatty acids help lower bad cholesterol and increase good cholesterol.
Avoid saturated fats or animal fats. They are found in most red meat and meat products, bold cheese, butter, palm oil and ice cream. Keep in mind that animal fat increases the likelihood of inflammation in the arteries. Reducing saturated fatty acid intake by just 1 percent, it's the good cholesterol increased by 1 percent. Replacing part of the meat dishes with fish.
Say no to processed fat. They are found in margarine, cakes, biscuits, cookies, chips and other products, which are prepared by mixing the dough and baking at high pressure fat. These products kolesterol undoubtedly increases kolesterol the cholesterol level and blood vessel wall inflammation.
Follow polipiesātināto fat intake. Maize, sunflower, sunflower oil, soybean oil and soy sauce, walnuts and walnut oil reduce blood cholesterol. Although it reduces the intensity of the low cholesterol or lipids and cholesterol increases the high-intensity, but they tend to cause inflammation kolesterol in the vessel wall.
Eat whole grain products. Whole grain breakfast cereals, flour, kolesterol maize grain, oats, barley and wheat groats, millet supply our body with the gel fiber, which helps reduce the intensity of the low lipid and high-intensity lipid increases, but they do not cause inflammation in the walls of blood vessels.
Eat oats. It is healthy kolesterol to eat oatmeal because they are beta glukons and gel fiber, which helps reduce cholesterol. For example, a small serving of oatmeal porridge actually provides half the fiber necessary per day.
Be prudent alcohol kolesterol user. One or two units of alcohol a day increases the intensity of the high amount of cholesterol. This means that a small amount of alcohol increases good cholesterol and helps to keep the bad and good cholesterol kolesterol balance. One unit is a glass of wine 150 gram scale or 25 grams of spirits, or 300 grams of ordinary kolesterol strength beer or cider.
If you can not do without alcohol, then followed in order to drink no more than one Merino. That is, not more than 50 g of alcohol per day. This in no way be detrimental to health, but will help to lower bad cholesterol. If this dose is exceeded, the effect may be the opposite. It is better to drink after a meal and welcome drink enough water. The article Comments kolesterol (41)
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