Quick Ways to Lower Cholesterol Naturally – A quick way to lower cholesterol – Cholesterol is so called for some people would have occurred to him that something harmful to the body. However, such an assumption is false. cholesterol is still needed by the body. Only there is the cholesterol which is not good for the body and is often referred to as bad cholesterol. This bad cholesterol that we often hear. The more bad cholesterol in the body, the risk of disease would also be greater. Diseases such as stroke, hypertension, heart disease one of the reasons is due to the buildup of bad cholesterol in the body.
A quick way to lower cholesterol
Tips and Fast Ways to Lower Cholesterol Through Food
In addition to maintaining a healthier lifestyle, it turns out cholesterol can also be controlled by eating some of the food that is able to lower it. Some foods that can be useful as a quick way to lower cholesterol are:
Tomato. Consuming tomatoes. How to lower cholesterol naturally the first is the tomatoes. Tomatoes contain lycopene compound that prevents heart attacks and strokes. The tomatoes can be made in the form of juice or a mixture of food. By regularly consuming 50 grams per day, the content of the tomatoes can lower bad cholesterol in the body. Lycopene can also be found in guava, papaya and watermelon.
Pomegranate. Pomegranates also can be used as an alternative in lowering cholesterol. Pomegranates contain polyphenols antioxidants manifold useful for lowering bad cholesterol. According to the study, pomegranate juice may prevent or slow the buildup of cholesterol in the arteries someone who is at high risk of heart disease. Pomegranate juice in containers are generally safe to drink. But you should choose pure pomegranate and not containing added sugar.
Avocado. Avocados are not only delicious as an everyday dish, but also contain unsaturated fats and phytosterols. The content of avocados can lower bad cholesterol in the body. Avocados are also a good source of potassium, vitamin K, vitamin C, dietary fiber, vitamin B6 and folate. The presentation can be a way to make juice or another according to your tastes.
Almond nut. Almond is a nut that is powerful enough to lower cholesterol. First, almonds are rich in unsaturated fat that helps increase good HDL cholesterol while lowering LDL (bad cholesterol). Second, the fat contained in almonds help make LDL cholesterol unravel. Almonds also contain vitamin E and calcium. Numerous studies reported a 10% drop in bad cholesterol (LDL) to patients who consume almonds than those who did not. This decline occurred without harming the good cholesterol (HDL). To achieve a 10% reduction in LDL cholesterol you are required to eat around 73 grams of almonds per day.
Orange juice. Orange juice packaging manufacturers now make innovations in order to be able to make their products healthier, including producing juice with kolestero known as phytosterols (type of cholesterol to block the bad cholesterol-LDL). You can also make your own orange juice at home according to your taste. Drinking two glasses of orange juice every morning. Orange juice also contains high amounts of vitamin C, folate, and potassium. These nutrients prevent oxidation of LDL, plasma homocysteine concentrations were lower and contribute to lower blood pressure. Add orange juice to the diet is also beneficial for your heart.
Olive oil. Olive oil is rich in antioxidants and nutrients that are unsaturated fats that can help lower bad cholesterol (LDL) and increase good cholesterol (HDL). Try to consume about 2 tablespoons (23 grams) of olive oil daily mixed with your food to benefit sehatinya. You can mix into the vegetables or use olive oil instead of butter when smearing food and as a dip for bread. Remember, olive oil is high in calories, so do not eat more than the recommended amount.
By regularly consuming foods above, the bad cholesterol in the body can be lowered.
How to Lower Cholesterol With Exercise
In addition to food, how to lower cholesterol naturally is by exercising. Regular exercise can help lower cholesterol. Physical activity in sport helps increase high-density lipoprotein (HDL), which is the kind of “good cholesterol” in the body. No need to start with strenuous exercise. A simple exercise you can do as a quick way to lower cholesterol naturally include: walking, cycling, running and swimming. Choose a form of exercise is appropriate and suitable for you.
If you do not exercise regularly, it is important to start slowly. Be sure to consult with your doctor, so that it can evaluate the body condition and health of your heart. Perform medical tests after exercise to see how you react to the heart and liver during exercise. Of course, exercise alone will not guarantee cholesterol levels will go down. Genetics, weight, age, gender, and diet all contribute to a person’s cholesterol levels. But exercise has many other benefits in addition to lowering cholesterol. Exercise has been shown to maintain strong bones, reducing the risk of cancer, diabetes, stroke, and obesity, as well as improve mood.
exercise to lower cholesterol
Mild exercise such as cycling, able to balance your cholesterol levels
Exactly how many servings of exercise needed as a way to lower cholesterol is a debate. However, WHO recommends, at a minimum, 30 minutes per day, with moderate to heavy exercise, such as walking, jogging, cycling, or simply concern themselves with gardening.
In addition to the above quick way to lower cholesterol, do not forget to always keep your lifestyle. Do not forget the sports activities. Sports for a few minutes three times a week is better than no exercise at all. Do not eat too much fast food. Sometimes it does not matter as long as there are appropriate limits whereof
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