The three main places where you don’t want to be found are the water pipes in your home, the engine on your car and your arteries. The first will block the swelling of the water from your sink, the second will reduce your mobility, while the third will endanger your life. To protect your arteries from falling – or to clean them if they are already in trouble – you will need to reduce the level of holesterol in your blood. But not every holeterol is a shame. Holesterol low density lipoprotein LDL) is los; holesterol lipoprotein of high density (200m). HDL) is useful since it helps to remove LDL from the blood. Often, changes in diet and lifestyle are enough to restore levels of holesterol to a normal relationship.
Take the “bad” fat out of your diet
Remove as many shaded fats as possible from your diet. This means that you move on to meat with less fatty parts of the animal and to milk products with less fat content, such as: butter, milk, ice cream, cheese, and yogurt. Remove processed meat and pork paste from the diet.
Run your head no matter what palm and coconut oil, which have a very high content of seduction fats. These so-called tropical oils are found in many processed foods, especially in biscuits and biscuits .
Another type of fat, called transmanic acids,should be avoided as much as possible. They are obtained when vegetable oils are hydrogenated to obtain solid spreads, such as margarine. They have the same effect as the ossed fats. Many biscuits, biscuits and snacks bought in shops – and even bread – are full of these fats. To find them, look for the word “hydrogenated” on the ingredients list.
Eat more fresh fruit, vegetables and whole grain grains. It’s the easiest way to feel full of your stomach when you reduce your intake of meat and other fatty foods. In addition to containing a lot of fiber, vitamins and antioxidants that reduce the level of holesterol in your blood and are good for your heart.
If you like red meat, try the savage. The meat of the savages has only a small amount of fat found in many types of beef sold in supermarkets. It actually contains as little fat as most fish. Marinate the meat to the savages to make it soft.
You’re bringing in more good fats
Numerous research shows that olive oil not only lowers the level of LDL_a, but also raises the level of HDL_a in the body. One study found that people who consumed about two supens of olive oil a day decreased their LDL levels within just a week. Use it to prepare bread with garlic, salad dressing, when frying instead of margarine or other oils.
Enjoy the bone fruit. It’s a lot of healthy, not sugary fats, including omega 3 fatty acids. Nuts and almonds seem to be particularly good at lowering LDL levels. Eat something less than the full sake of this fruit a day and keep track of how your holeterol levels are falling. But bone fruit contains a lot of calories, so you try to eat it instead of other snacks, not with them.
Eat one avocado a day and you can get as much as 17 per cent down. Just like the fruit fruit, it contains large amounts of fat ( and therefore calories ), but mostly not the shaded type.
Eat peanuts and butter. Yes, peanut butter. It can contain a lot of calories, but most of the fats it contains are unseeded. Buy some “natural” peanut butter that does not contain hydrogenated oils.
Fish omega-3 fatty acids
Fish is much more than a meat change. It contains omega-3 fatty acids, which lower the level of LDL holeerol. Let your goal be to eat fish three times a week – even if it will be canned sardines or sardines. The best bets are the volume of skus, tuna and salmon, fish that contain large amounts of omega-3 fatty acids. Interestingly, it is tuna, which is canned, loses almost all its useful oils, while sardines and most other canned fish keep them.
If you really don’t like fish, take fish oil supplements for daily use that contain both EPA and DHA (two types of omega-3 fatty acids). Take 1000 mg twice a day.
Kuwait dishes with black onions – especially with the red type of this onion. Black onions are rich in sulphur compounds that raise HDL levels, and also contain an antioxidant known as kercetin, which fights LDL holesell. Red onion is a result of other useful antioxidants known as flavonoids.
Seme flax is an excellent source of omega-3 fats and dissolvable fibers. Mix this seed and add it to the yogurt or cereal for breakfast. One study found that the intake of two supeas of the seeded seed on the day lowered the level of holesterol by 18%. Health food stores sell seed flaxseed and flaxseed oil, but to reduce the holeterol it is better to take seed. If you’re buying a whole grain, put it away before you eat it, otherwise it’ll pass through you with a brewing system without being reasoned.
Take your ovas
Ovsena kasa is a rich source of dissolvable fibers, which in the cres form a mass similar to the gel, which reduces the amount of fat that absorbs your body. Consuming one cynicism of the o’eatrial a day has a noticeable effect of lowering the level of holesterol. Choose a quick cook or a traditional one rather than a cereal for a warm oss.
Other particularly good sources of dissolvable fibers are dry gray, soda, blue tomato and asparagus .
Add to your diet the dissolvable fibers in the form of seed psychia ( ispaghula). It is sold in health food stores and pharmacies. One supeae cassette of crushed seed psychium has the same value as a cereal cynicism with a high soft content. Add it to any meal or juice. You can also simply ask your doctor about a laxative based on psychia, which usually bears the inscription “natural” or “plant.” Research has shown that taking about 10g of seed psychedelate daily for eight weeks can reduce the level of holesterol by up to 7%.
Give a price for the holesterol
Freshly drained or orange juice from tetrapaka can improve the balance of holesterol in your body. Participants in a recent survey who drank three cases of juice a day had a 21% increase in HDL_a I levels by 16% lower than the bad-to-good holeerol (LDL_a according to HDL).
Niacin: should or shouldn’t I?
In high doses of B vitamin niacin can lower the level of holesterol. But do not take it unless your doctor recommends you to a precise dose and your medical condition does not exceed your health while you are taking it. Niacin has the effect of lowering LDL holeerol, while at the same time increasing the level of HDL holesterol – and by this it affects prescription-based drugs. However, the amount needed to harvest the fruits of this day is very large, and when you take its excessive doses you risk the appearance of many accompanying effects. Some people get unpleasant heat attacks and there’s even a risk of liver damage. That’s why it’s not a good idea to take niacin supplements without consulting a doctor.
Why not drink wine?
Alcohol – no matter what type you drink – raises the level of “good” HDL holeresterol . “Directed” means one unit a day for women and 2 units a day for men. If you drink more than that, the damage will far outweigh any benefit. Red wine offers additional benefits in the form of powerful antioxidants that come from the pigment of prawn grapes. ( One unit of alcohol is a kafanska mera of equest pizzas, i.e. one small glass of wine or 1/4 liter of beer of standard jacine ).
Get involved in sports life
Start your walking shoes and walk for 30 minutes a day. Instead, you could visit the practice room or walk on a treadmill for 30 minutes. Either go swimming or running before and after work. The benefits of regular exercise are undeniable. Research shows that physical activity will reduce your overall risk of heart disease and syllables. And regular exercise also helps to control diabetes and elevated blood pressure, both of which are independent risk factors for heart disease.
White onions and ginger
Take your daily dose of garlic – or embroidery white onions or white onion tablets. The white onion contains a substance called alicin , which is considered responsible for its work in lowering the holesterol. If you opt for white onion supplements, look for essentially coated products to prevent the appearance of ” breath on the white onion”. Supplements should provide a total alicionic strength of 4000 μg per tablet.
Take the ginger capsules four times a day. The usual dose is 100 to 200 mg. Research suggests that substances in the ginger are aided in reducing absorption and increasing ldl holeerol excretion.