The following steps are known to control the rate of cholesterol in the blood.
1. Knowing the rate of cholesterol
Generally, doctors recommend a total cholesterol rate is below 200 mg / dl, with the rate of LDL (bad cholesterol) below the number 130, and HDL (good cholesterol) above the number 40.
2. Maintaining a balance weight
Reducing excess weight is one way to control the rate of cholesterol in the blood. Research also shows that excess weight can disrupt the body's metabolism in dissolving fat. Although we only consume less fat, but not visible decrease in the rate of cholesterol that means. Reduce around 2.5-4.5 kg of body weight can improve the rate of suspected cholesterol.
3. Aktvity routine physical
One way to control the rate of cholesterol is to exercise regularly. Walking or other kinds of sports light that will be conducted regularly to help increase the rate of HDL. Just make sure that we exercise 30 minutes every day and five days a week.
4. With good fat
If you have diagnose have a high rate of cholesterol, usually recommended that we reduce consumption of fat. Should we consume food containing saturated fat is not the sole, such as peanut butter, avokado, olive oil and canola, and nuts. Research proves that the type of fat helps lower LDL and the rate of Triglyceride in blood, and increase HDL.
5. Multiconsume
Even if the food was not healthy, there is still possibility of the body's lack of certain nutritional elements. To overcome these conditions, we recommended to consume supplements or multisufficient food for basic nutritional needs and reduce the risk of heart disease and stroke. Should select a much folat contain acid, vitamin B6 and vitamin B12, because the three have important benefits in maintaining heart health.