How to control the cholesterol in blood

  

                                                                          

control cholesterol in blood

These general guidelines provide basic information to help you start lowering your cholesterol levels until you have an appointment with a registered dietitian, nutrition expert. Eat healthy often it means making changes in your current eating habits. A registered dietitian can educate you further in your nutrition to help you develop a personalized action plan.

What is cholesterol?

Cholesterol is a soft substance, fat-like, waxy found only in animal products. Too much cholesterol leads to an accumulation of fatty materials and wastes (called plaque) on the walls of the arteries that supply blood to the heart and other organs. The body needs some cholesterol. Indeed, cholesterol plays an important role in normal body functions, including the formation of cell walls, hormone production, and the production of bile acids, which are needed for digestion. Because the liver has the ability to make all the cholesterol that our bodies need, no need for more cholesterol in our diet.

Follow a healthy, natural and balanced diet:
Opta especially for foods low in saturated fat or cholesterol.
Avoid fried foods. Instead, it opts for olive oil or vegetable oils, such as soybean, sunflower or corn.
Add to your diet foods rich in fiber, which will help to lower high cholesterol. Among these, we highlight the cereals and whole grains, oats, rice, vegetables and fruits, legumes and vegetables.
Use nonfat or skim milk (instead of whole).
Limit consumption of 3 or 4 eggs per week.
Practice exercise regularly:
Physical exercise is essential when enjoying good health. It also helps positively in maintaining our levels of blood fats at bay. the best? Practice at least 40 minutes of physical exercise every day, especially aerobic exercise and emphasizing that slightly increases the heart rate: brisk or fast walking, running, swimming, cycling ... Choose from your favorite, you'll see how quickly your LDL cholesterol was significantly reduced (also including triglycerides). Remember, the most important thing is not the intensity but the duration of the exercise.
Avoid snuff:
Did you know that the snuff, while it is true that does not raise cholesterol levels, if it is able to reduce HDL (or good)? It is therefore advisable to reduce the number of cigarettes you smoke daily, until removing it completely from your everyday life.
Are you overweight? In this case reduce it:

When high cholesterol is accompanied by excess weight, a suitable option that helps a very positive way to reduce your levels it is to lose weight. We should note that obesity increases LDL cholesterol levels on the one hand, while on the other tends to lower HDL cholesterol. A useful tool for reducing your weight option is to practice physical exercise regularly, follow a balanced diet low in calories and eat less amounts of food a day (ie, eat less calories than you actually consume according to your daily physical activity ).