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Wednesday, 20 November 2013

Tips to Lower Your Cholesterol Levels

Cholesterol is needed for our body to build cell walls, make hormones and vitamin D, and create bile salts that help you digest fat. However too much of it can be dangerous because cholesterol cannot dissolve in your blood. The special particle called lipoprotein moves this waxy, soft substance from place to place. If you have too much low density lipoprotein LDL that is known as bad cholesterol, overtime cholesterol can build up in your arterial walls causing blockage and leading to heart attack and stroke.

There are 2 types of cholesterol:
1. Low density lipoprotein in short LDL, as mention above is known as bad cholesterol. Most people with uncontrolled diet that is high in saturated fat have high levels of LDL. This is very harmful to your body.
2. High density lipoprotein in short HDL, is known as good cholesterol. It helps to carry bad cholesterol away from your arteries to the liver where it is eliminated.

High cholesterol in your blood can be dangerous, but it can be controllable through diet.

1.Eating less saturated fat and trans fat.
Saturated is the most dangerous fat because it raises blood cholesterol and triglyceride levels that increase the chance of arterial clotting. Eating too much saturated fat overtime will cause arteries to become stiff and inflexible.
Trans fats are made from polyunsaturated fats that undergo a process that makes things even worse for your arteries than saturated fat. They raise the LDL cholesterol and lower HDL cholesterol, which is doubly bad for your heart.

2. Choose monounsaturated
Monounsaturated fat can be found in olive, canola and nuts which helps to lower LDL cholesterol. Unlike the polyunsaterated fat, it does not lower your HDL cholesterol.

4.Eat whole grains
Whole grain contains a lot of fiber that helps to slash LDL cholesterol while leaving the good HDL cholesterol alone. Study shows that an additional 10 grams of cereal fiber can reduce the risk of heart attacks by 29%.

5. Eat more cold water fish
Cold water fish such as salmon, tuna, and sardines are healthy sources of omega 3 fatty acids that can help to lower triglycerides.

6. Maintain a healthy weight
Maintain your weight within a healthy range by balancing calorie intake. If not, your body will convert extra calories to triglycerides and store them, increasing your chance of heart disease.

7. Increase physical activity
Study shows that regular exercise helps to reach the ideal balance of high HDL cholesterol and low triglycerides.

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