High cholesterol increases the risk of an individual suffering a heart attack or a stroke accident ). Despite being a type of fat essential for the functioning of the metabolism and is present in all cells of the body, it needs to be controlled. We must know more about it to learn how to lower cholesterol.
There are two types of cholesterol: HDL, called good cholesterol, and LDL, the bad cholesterol. In excess, the latter can produce several complications for the cardiovascular health . Therefore, those who suffer from this clinical picture, need to follow a healthy diet and adopt healthy habits in your daily life to lower bad cholesterol.
A small habit that can be inserted in their day to day to lower cholesterol is the use of olive oil . Besides helping to reduce bad cholesterol, it increases the good cholesterol. This is because olive oil has antioxidants such as monounsaturated fats and vitamin E.
However, olive oil should not be used in order to prepare fried foods. Despite its benefits, like the ability to control diabetes, the best for frying is the Soybean oil, once it shows more strength to the formation of toxic compounds when heated.
Replace meat with fish also help in this process. In addition to being a good fat, which lowers the levels of cholesterol and triglycerides in the blood , the fish helps prevent the formation of clots which may block vessels.
To enlarge the chances of lowering cholesterol, look add the oats in your meals. Studies show that oats plays a prominent role in the fight against this disease, since it promotes the feeling of fullness for longer, improves circulation, controls the amount of sugar in the blood and also decreases the absorption of fat by the body. Therefore, make the association of oatmeal with fruit, pasta and salads.
Another beneficial eating habits is to give preference to foods based on soy . Like olive oil, soy not only combats bad cholesterol but also increases good cholesterol. Furthermore, it helps create a barrier body against infections.
The intake of fiber also can not stay out of the menu of those who want lower bad cholesterol. Besides decreasing the absorption of fats by the body, fiber reduces the level of LDL in the blood. Whole foods and fruit shell and assist in the prognosis.
Other healthy habits
Regularly perform one physical activity is an effective way to increase the burning of body fat, which consequently will lower bad cholesterol. The practice is also involved in weight loss and control of diabetes and high blood pressure, diseases that are often associated with high cholesterol.
The individual may choose any physical activity, provided it is practiced at least three times a week with a duration of one hour.
Cigarette smoking is a major partner of the bad cholesterol. Therefore, it is extremely important that people who suffer from high cholesterol stop smoking effectively. Besides smokers have higher chances of
developing cardiovascular problems , the cigarette still accelerates the development of atherosclerosis, which is responsible for the buildup of fatty substances inside the arteries. With this, the risk of clogging a vessel increase significantly, doubling the probability of poor circulation and a heart attack.