Cholesterol is a major risk factor for coronary heart disease. According to the experts, there is nothing more to determine the risk a person will have a heart attack than cholesterol. Abundant cholesterol in your blood stream tends deposited in the coronary vessel wall.
Together with fibrous tissue resulting precipitate forming plaque thickening, narrowing of the blood vessel walls and increase the risk of recurrent heart attacks. However, it does not mean that cholesterol is everything to heart disease. The body needs a certain amount to keep body healthy. Only if the amount is excessive, a condition known as hypercholesterolemia, there will be problems. 1 percent decrease in cholesterol may reduce the risk of heart attacks 2 to 3 percent
Some of the tips below are expected to improve your cholesterol levels:
1. Limit saturated fat
Saturated fats, typically refers to the fat of animal origin, mainly found on the skin of poultry, dairy products, red meat from cattle, sheep, and pigs. Consumption should be limited, because it can stimulate the production of cholesterol and increased total cholesterol and bad cholesterol (LDL). By choosing a low-cholesterol diet containing saturated, you actually take one wise step to improve your cholesterol levels. In the Mediterranean diet, the consumption of red meat is only recommended once a month. Apparently this diet may reduce mortality from cardiovascular disease are significant.
2. Avoid trans fats (trans fat)
Trans fat, are likely to have consequences more harmful than saturated fat because it can increase the levels of bad cholesterol (LDL) and lower good cholesterol (HDL). Studies also show that trans fat may also increase the risks of malignancy. Therefore subtract foods that contain lots of trans fat processed foods just as through frying.
3. Maintain a normal weight
In most people, cholesterol levels also be good along with weight loss. This is not only due to weight loss, but also due to a more healthy diet and exercise performed. In other words, the lifestyle changes necessary to maintain a normal weight or losing weight also helps improve cholesterol levels. Losing weight 5-10 percent can lower cholesterol levels significantly
4. Sport
Sports are sufficient and sustainable, at least 30-40 minutes every day, five times a week, such as walking, jogging, cycling, swimming is an excellent choice to obtain a normal cholesterol levels. Are you overweight or not, exercise can lower your cholesterol levels. Moderate exercise that you do regularly can increase good cholesterol (HDL) and lower bad kolesetrol (LDL)
5. Stop Smoking
In addition, as an important risk factor for heart disease, and malignancies, smoking also can lead to decreased levels of HDL cholesterol. If you are a smoker, quit smoking alone can raise good cholesterol (HDL) by 10 percent. Not only that, 20 minutes after you stop smoking, your blood pressure will go down. Within 24 hours, your risk of having a heart attack will decrease, and after 1 year the risk is only a half compared to smokers. And, in 15 years the same as those who never smoked.
6. Visit your doctor regularly
When you make the lifestyle has yet to help lower your cholesterol levels, or you have a family history of high cholesterol or heart disease, you may need the help of a doctor. Your doctor will help, the choice of the right drug for you.