Efficient Advice to Win Cholesterol

Having a healthy diet and doing regular exercise can contribute to reduce the amount of cholesterol in your blood.

In order to stop your cholesterol amounts from becoming excessive in the first place, one should take on healthy habits, such as eating a healthy balanced diet and exercising. High cholesterol levels make bigger your risk of heart disease and stroke and that’s the reason why it’s of vital importance to keep cholesterol in check. If you’re worried about your cholesterol, talk to your doctor.

Foods including cholesterol

There are some kinds of food which contain cholesterol. This type of cholesterol, known as dietary cholesterol it is found in foods such as kidneys, eggs and prawns. These foods include higher dietary cholesterol than other foods.
The cholesterol found in food has not so much of an effect on the level of cholesterol in your blood than the quantity of saturated fat you eat.
If your doctor has advised you to change your diet in order to reduce your blood cholesterol, the most important thing to do is to cut down on saturated fat and to increase your intake of fruit, vegetables and fiber.

Fats and cholesterol

Saturated and unsaturated fats are two main types of fat. Consuming foods that contain high level of saturated fat can increase cholesterol levels in the blood.
Foods high in saturated fat include:olive oil

• meat pies
• sausages and fatty cuts of meat
• butter
• ghee
• lard
• cream
• hard cheese
• cakes and biscuits
• foods containing coconut or palm oil

Consuming foods that contain unsaturated fat in place of saturated fat can really help lower cholesterol levels.
Try to substitute those products which contain saturated fats with those containing huge quantity of unsaturated fats. These kinds of foods are:

* Oily fish – like mackerel and salmon
* Nuts – like almonds and cashews
* Seeds – like sunflower and pumpkin
* Vegetable oils and spreads – like sunflower, olive, corn, walnut and rapeseed oils
* Trans fats which naturally can be found at low levels in some foods, such as those from animals, including meat and dairy products, can also increase cholesterol amounts.

Some processed foods such as biscuits and cakes contain trans fats and that is because artificial trans fats can be found in hydrogenated fat.
As an important part of a healthy diet, one should try to reduce foods containing trans fats or saturated fats and replace them with foods containing unsaturated fats.
An individual should also cut down the total amount of fat in their own diet, and should try microwaving, steaming, poaching, boiling or grilling in place of roasting or frying.

Fiber and cholesterol

Soluble fiber and insoluble fiber are two different types of fiber. A great deal of foods contains a mixture of both.
Soluble fiber can be absorbed by your body (insoluble fiber cannot), and it may help lower the level of cholesterol in your blood.
Excellent sources of soluble fiber involve:peas and leaves

• oats
• beans
• peas
• lentils
• chickpeas
• fruit and vegetables

Try to add more of these foods in your diet and intend to eat more than five platefuls of fruit and vegetables every day.

Cholesterol-lowering products

There’s evidence that foods including particular added ingredients, such as plant sterols and stanols, can lower levels of cholesterol in the blood.
Sterols and stanols can be found in specifically developed products, such as some spreads and yogurts.
These foods are intended for people who have a need to reduce their cholesterol levels. Individuals who don’t have a high amount of cholesterol should not consume these products constantly, especially children and women expecting a baby or nursing mothers.
If you have high cholesterol, you can lower it by changing your diet without having to eat some special foods.
If you do eat foods that are used to reduce cholesterol, read the label carefully to keep away from eating too much.

Get active

The other way to help lower cholesterol levels is having an active lifestyle. Activities can vary from walking and cycling to more lively exercise, such as running and dancing.
Performing about 150 minutes of moderate aerobic activity once a week can make better your cholesterol levels.
And this moderate aerobic activity means you’re hard-working sufficiently to increase the heart rate and stop a sweat.

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