When cholesterol levels are high, it means that you have too much yellow, muddy fats in the blood, which clog your arteries, and the inflow of blood leads to heart attack, stroke or angina pain.
Another problem of cholesterol, all terms that are with him, such as dietary cholesterol, serum cholesterol, HDL cholesterol and LDL cholesterol. Here is how to do everything in order.
Dietary cholesterol is that contained in food products (mostly animal). American Heart Association recommends limiting daily consumption of 300 milligrams.
Serum cholesterol in your blood and what a doctor cholesterol test. (Read below 200 is desirable, the reading of 200 - 240 is a high risk and a higher reading of 240 represents a high risk.)
HDL cholesterol (high density lipoprotein) is a separate part of serum cholesterol is considered "good" because the ability of the arteries. "High" level of HDL, the better.
LDL cholesterol ( "low" density lipoprotein) HDL cholesterol is considered bad, doubling its capacity to block the artery. "Low" levels of LDL, the better.
Here are 13 natural means to reduce cholesterol levels.
1. Watch your weight. Studies have shown that the more you are overweight, the more your body produces cholesterol. Each increase of 2.2 pounds of weight, increased cholesterol, 2 points. The purpose of the diet, consisting of two-thirds fruits, vegetables, cereals and grains. Only one-third of calories should come from meat and dairy products. (Often high in fat and calories.)
2. Watch your fats. Saturated fats raise blood cholesterol. Some unsaturated fats reduce blood cholesterol. Therefore, it would be prudent to reduce these sources of saturated fats such as meat, butter, cheese and hydrogenated oil. Replace these sources are fish, poultry, dairy products low in fat and unsaturated oils such as corn, soybean and safflower.
3. Eat fewer eggs. You do not need to be cut. In general, three eggs a week. Since only the yolk contains cholesterol, use of protein free. Can you two proteins in each whole egg. Even when cooking. You can scrambled eggs or omelet with one whole egg with two to four white eggs.
4. Eat more beans. Beans and other legumes contain pectin, cholesterol and escorts around him right from the body. Cup of beans, beans, Navy, Pinto beans, kidney beans, Lima beans, soy beans, peas, black eyes, and lentils, all to reduce cholesterol in such activities.
5. There is more fruit. Fruits also contain pectin. Try to eat a variety of fruits. For example, half of grapefruit for breakfast, lunch, apple and orange sections for dinner, you probably could lower the cholesterol is very good.
6. Do you have oatmeal, bran and barley. Oats, bran, corn and barley is in the blood serum cholesterol lower than in the same way that the fruits are rich in pectin, and does the job as well as beans. Oatmeal can reduce cholesterol levels.
7. Eat carrots. Carrot is also the content of pectin. Studies have shown that eating carrots only 2 per day, high cholesterol from 10 to 20%. This may be sufficient to achieve the safe area.
8. Drink skim milk. Connecting to the skim milk suppresses the production of cholesterol in the liver.
9. Remove garlic. Large volumes of raw garlic may reduce harmful blood fats. Unfortunately, it is also a number of friends. One gram per day of liquid extract of garlic, but it is possible to cholesterol by an average of 44 points within six months.
10. The fiber-rich psyllium seeds. Psyllium seeds are the main ingredients in Metamucil bowel regulator. Metamucil Psyllium seeds and other products that may become a good alternative in the treatment of diet by itself does not bring the level of cholesterol in the blood.
11. Exercise. One of the best ways to reduce the size of LDL cholesterol due to vigorous activity. In addition, it improves the body's ability to remove fat from the blood after eating.
12. No smoking. The Swedish study showed that smokers tend to have low HDL cholesterol. But when a group of smokers, the habit, all the rapid and significant increase in the concentration of HDL cholesterol.
13. Tea. Tannins in tea can reduce cholesterol. The study showed that people in high-cholesterol diet, drank tea regularly had blood cholesterol levels in the normal range.
Some dietary supplements that may help against cholesterol, vitamin C, E and calcium. Studies have shown that taking vitamin C in the pectin-rich diet lowers cholesterol even lower than with pectin alone. Another study showed that vitamin E can significantly increase HDL. However, another study showed that 2 g of calcium carbonate, the Day of cholesterol reduction by 25% in 12 months.
Herbal supplements that are beneficial in lowering LDL are alfalfa, black cohosh, Cayenne and Ginseng. Yarmulke may help increase HDL.