cholesterol is one risk factor for the occurrence of deadly diseases such as stroke and coronary heart disease. many people already know the risk of cholesterol but, not a few are negligent in maintaining cholesterol levels in the body, the routine is too dense coupled with millennial lifestyle, as if forcing us to "forget" the disease caused by cholesterol
According to data from the Center for Disease Control and Prevention (CDC), high cholesterol levels, or hypercholesterolemia, are more common in men (36.2%) than women (31%). its value reaches more than 240 mg / dl. The cause is increased levels of low-density lipoprotein (LDL) cholesterol in the blood. This can happen because of genetic or unhealthy lifestyles, ranging from an unbalanced diet to lack of sports activity.
The combination of protein and cholesterol in the blood is called lipoprotein. There are two types of lipoproteins, namely:
Low-density lipoprotein (LDL), or "bad fat". LDL will accumulate and become a blocker in the blood vessels.
High-density lipoprotein (HDL), or "good fat". HDL will take the excess cholesterol content and bring it back to the liver.
According to some studies, there are several natural ways that can be done to handle high cholesterol. These include:
1.Make your food intake
Avoid foods that contain unsaturated fats, such as offal, fatty meats, butter, cheese or cream. If you want to consume fatty foods, try to replace these foods with foods high in unsaturated fats, including salmon, almonds, vegetable oils like sunflower oil, corn oil and olive oil.
2. Routine sports
Regular exercise 30 minutes a day can lower levels of LDL cholesterol and total cholesterol and increase HDL cholesterol levels. You can do aerobic exercise, such as running, brisk walking, swimming or biking.
3. Lose weight
Lose weight as much as 5% -10% proven to reduce cholesterol levels. Do not make weight loss targets drastically. The recommended weight reduction is as much as 0.5 kg-1 kg per week.
4. High fiber foods
In order not to increase cholesterol, dietary fiber can inhibit the absorption of cholesterol in the small intestine and ultimately lower cholesterol concentration. Therefore, dietary fiber has been recommended to keep blood cholesterol concentrations normal. Make sure you eat foods high in fiber every day, such as vegetables, fruits, oatmeal, and nuts.
5. Maintain stress well
When you experience stress, the body will need a lot of energy to overcome it. In addition, people who are under stress tend to choose fast food or foods that have high cholesterol levels, to reduce the stress. As a result, the longer LDL cholesterol increasingly accumulate in the body. So, if you feel stressed, try doing fun things to get rid of it.
6. Stop smoking
You certainly already know the dangers of cigarettes for the body. Not exposed to cigarettes can increase "good" cholesterol levels in the body. In addition, the risk of coronary heart disease can also decrease.
If some of the above ways are less helpful to lower "bad" cholesterol in your body, immediately consult with a specialist in internal medicine for additional therapy. Thus, you can get the right high cholesterol handling.
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