According to research about 25 percent of adults aged over 45 years of takingcholesterol-lowering drugs known as statins. In fact, anti-cholesterol drug has some side effects, especially the effect on the decrease in sexual desire.
In a recent study published in the Journal of the American Medical Association,demonstrated that dietary changes alone is quite effective for lowering cholesterol,especially if you have no other heart disease risk factors. In this study the researchers followed 345 people with high cholesterol values. They were asked toundergo two-part low-cholesterol diet for 6 months.
In the first part to be acted diet is low in saturated fatty acids. The participants wereasked to eat more vegetables and fruits as well as choosing low-fat milk.
In the second group they were given education by a dietitian to consume morecholesterol-lowering foods such as soy protein, nuts, and oats. The result, this grouphas decreased cholesterol are three times higher than the group who underwent a diet low in saturated fat. Even so these two groups succeeded in loweringcholesterol as those who consume anti-cholesterol drug.
Cholesterol - Symptoms and Lowering Cholesterol - Cholesterol is actually not a disease, but a fatty substance known as a lipid found in cell membranes andcirculated in the blood plasma. Additionally Cholesterol is also often identified as a special type of lipid called steroids which has a special chemical structure consistingof four carbon rings.
Actually, cholesterol is also useful for the human body if it is within normal limits.Cholesterol is called High Density Lipoprotein (HDL) serves as a protective bloodvessels of the process of atherosclerosis, namely plaque maker found on bloodvessel walls.
Limit cholesterol to the normal threshold is at the size of 160-200mg. However, whencholesterol levels rise above 240mg, then this could be categorized as highcholesterol and can lead to heart disease or stroke.
How to Lower Cholesterol Levels
Here are a few ways that can help you to lower cholesterol levels.Do not eat the yolk, just the whites.Breakfast with havermurt.Drinking cow's milk without the fat.Vegetables are fresh vegetables sauteed or so. Remember, do not eat vegetables cooked with coconut milk.Eat chicken or duck meat without skin, or select only rabbit meat.
Here are a few foods that should be avoided.Sausage, cheese and high fat milk.Butter and various fried. If there is, use olive oil or canola oil.Mussels, crabs, shrimp, snails, and eel, because of the high cholesterol content.Fatty meats, like beef lard and lard goats.In addition to food should be avoided, there are foods that actually never eaten because of very high cholesterol content.Bovine brain.Egg yolk.Squid.Quail eggs.Cholesterol can indeed be lowered by eating right and regular exercise on target to be achieved. Exercise is done to lower cholesterol is usually associated with cardio, such as aerobics, running or treadmill performed 3 to 5 times in one week. Another important thing is not smoking and not drinking alcohol.
Cholesterol Lowering Foods
There are some foods that can lower bad cholesterol or Low-Density Lipoproptein (LDL). The following types of foods that can lower cholesterol levels.
1. Nuts
Nuts are a source of soluble fiber is so high, in which soluble fiber can reduce cholesterol levels. Therefore, the tomb of beans (chickpeas, kidney beans, and beans) with a routine for six weeks can reduce cholesterol as much as ten percent beans.
2. Avocado
Avocados are a source of unsaturated fat that can boost the level of HDL. But unfortunately, avocados are high in calories and should be mixed with vegetables suppressor calories. An avocado with a medium-size has 300 calories and 30 grams of unsaturated fat. Meanwhile, the human body's normal requirements of 1,800 calories and 30 grams of unsaturated fat each day.
3. Salmon
Omega-3 acid content is in very good salmon and trigiserilda lower LDL and increase HDL. In addition, EPA and DHA contained in fish salmon is very good for heart health. The American Hearth Association recommend at least two servings per week to obtain maximum efficacy. In addition to salmon, other consumption that is also good, such as tuna, trout, sardines, mackerel, and herring.
4. Garlic
Garlic is believed to contain many substances that are good for human health since thousands of years ago. The Ancient Egyptians used garlic to increase stamina. Recent research shows that garlic can prevent cholesterol particles stuck to the walls of blood vessels.
5. Soybeans
Soy beans and processed products such as tofu, tempeh, soy milk, and soy flour, in it contains isoflavones (a substance that can reduce LDL). However, tofu and tempeh may not be effective in lowering cholesterol when treated carelessly. For example, fried in cooking oil mixed with coconut milk or coconut milk and cooking oil as a source of saturated fat. Agency for the United States Food and Drug Administration (FDA) says that to lower cholesterol, consume at least 25 grams of soy protein per day.
6. Cashew, Almonds, and Walnuts
Monounsaturated fat content is not the cashews, almonds, and walnuts, very good for heart health because it is low in fat. All three contain vitamin E, magnesium, and phytochemicals which is closely linked to heart health. However, nuts are very high in protein, like avocado.
7. Margarine
Several types of margarine was able to reduce cholesterol levels, such as margarine from flower seed canola oil.
8. Spinach
Spinach is a vegetable that contains lutein, which is an important substance that can maintain healthy eye function and acuity. Lutein can maintain heart health because it is able to prevent grease build up in blood vessels. Therefore, it is recommended to consume half a bowl of spinach every day to obtain maximum results.
oke i wona to try it..
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oke thanks for coming..
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