Cholesterol is a fatty substance that provides energy for your body's cells , which are produced from food consumed daily . Cholesterol is essential for the body if it is still within the appropriate levels , but too much cholesterol can actually cause a variety of diseases associated with cardiovascular such as heart disease, stroke and others . Therefore, to help you stay healthy , watch cholesterol levels with seven tips that quoted from the Health Me Up follows:
1 . Quit Smoking
Stopping smoking is an important method in reducing your cholesterol levels . The content in cigarettes can result in arterial lining , or endothelium getting damaged . Carcinogens and carbon mono - oxide contained in cigarette smoke in the arteries become more susceptible to seizures , thus leading to high levels of cholesterol in the blood .
Smoking also can lower cholesterol levels lipoprotein ( HDL ) or good cholesterol , and at the same time raise cholesterol levels Low - Density Lipoprotein ( LDL ) or bad cholesterol . In addition , smokers can also experience heart palpitations that can affect their overall quality of life . If you used to smoke , stop bad habits now.
2 . Much Exercise
Sports is the best treatment for those who have high cholesterol levels . The experts stated , exercise for 40 to 60 minutes per day will help reduce bad cholesterol about 5-10 percent and raise good cholesterol levels up to 3-6 percent . To that end , do not matter whatever type of exercise you do , the most important is the intensity of exercise each day .
3 . Consumption of Healthy Foods
To reduce cholesterol , the most important thing is keeping your food intake . Reduce foods that contain saturated fats and trans fats . You also need to reduce the consumption of fatty meats , egg yolks , fried foods , whole dairy products and fried foods . This is because the saturated and trans fats can increase LDL ( bad cholesterol ) . The recommended daily intake of saturated fat is 20 grams or less , so beware of foods that contain saturated or trans fat levels high and make sure you stay below the recommended daily level cara menurunkan kolesterol jahat dalam darah .
4 . Avoid Alcoholic Beverages
Consumption of alcohol is normally composed of one to two drinks per day for men and one drink per day for women . However , if you exceed this amount , the possibility increases the body to store fat . Will also widen waistline ( beer belly ) and thus indirectly improve cholesterol levels .
5 . Lose Weight
Try to lose weight if you are obese or overweight body . Begin to practice every day , every type of additional activities will work well . To begin with , do light activities such as walking , weight training , aerobics , cycling and exercise because it will help increase good cholesterol while lowering bad cholesterol levels .
Obesity can lead to what is known as insulin resistance , a condition in which the body can not use insulin properly . Of the pancreas , insulin converts glucose into the blood and then into energy . Insulin resistance can lead to diabetes and higher cholesterol levels in the body .
6 . Eating Spinach
Consumption of spinach on a regular basis will also reduce your cholesterol levels . Spinach contains around 13 flavonoid compounds that keep you from cancer , heart disease and osteoporosis . Consumption 1/2 cup of this lutein -rich foods every day can keep you from a heart attack caused by excess cholesterol .
7 . Consumption of Fish
Fish contains lots of omega - 3 fatty acids , which helps in keeping the body from heart disease , stroke and high cholesterol levels with the help of a protein -rich nutrients . According to medical experts , a diet rich in seafood , especially fish , helps in increasing good cholesterol levels . Other sources of omega - 3 foods include soy , canola , flaxseed , walnuts and fish oil .