10 Tips to Reduce Cholesterol and Protect Your Heart
For several decades, people have stated the fact that high cholesterol and overweight are unhealthy since beating. But instead of reducing, the number of people suffering from obesity and high cholesterol is increasing. Experts predict that cholesterol levels in the body are mainly due to poor diet and physical inactivity. In addition, always balanced diet and regular exercise are desirable for herbal therapy techniques. Here are 10 solutions that can relieve very positive effects on high cholesterol problems.
1. Check regularly
A person has an increased risk of heart attack due to elevated cholesterol. Lipoprotein cholesterol is found in nature and it is not an easily degradable substance. Sun accumulation of lipoproteins in cells, deteriorating and crashing the system is impossible. In particular, the deposition of cholesterol in the blood vessels is considered very bad.
This causes diseases such as atherosclerosis and heart attack. Cholesterol is a polymer of fatty acids. Fatty acids are associated with covalent lipoproteins. Thus, this bond is strong in that it prevents all forms of humiliation. They are called energy stored in the body. They are released into our body through our eating habits, we have high amounts of carbohydrates, which inhibits the use of cholesterol and therefore they remain in a non-degraded form in the body.
To check the rising level of cholesterol in our body, it is necessary to monitor the current level of cholesterol in the body. It always makes a person aware of the current state of cholesterol in the body and takes necessary measures to reduce them.
2. Stop Tabacco
High LDL (low-density lipoprotein), contains bad cholesterol, while HDL (high-density lipoprotein), the good cholesterol. Also can damage the arteries which can cause nicotine in the cigarette’s palate. Smoking also causes high fibrinogen and platelets, more viscous carbon monoxide inhalation of cigarette smoke also increases blood cholesterol levels. Carbon monoxide binds to hemoglobin, oxygen supply to reduce aggregate.
The study found that smoking cessation can reverse heart disease good cholesterol HDL, or spontaneously increase, leading to lower LDL. To quit within 24 hours, the risk of a heart attack stops. The risk of heart disease in a year is half that of a smoker. And the risk of heart disease in 15 years is similar to someone who has never smoked. It makes sense to prevent and collect the various types of health benefits that occur in heart health.
Tobacco accounts for 20% of heart disease deaths. Smoking is the most important variable risk factor for coronary heart disease. Smoking can be attributed to 80% of heart attacks in men under 45 years of age. A cigarette smoker is at 2-3 times higher risk of a heart attack. For heavy smokers, heart attacks occur 10 to 15 times as much as nonsmoking. Even light smokers have a high risk of developing coronary heart disease. Smokers are not immune. Even just 4 cigarettes a day can increase fatal coronary heart disease by 2.5%.
3. Reduce Caffeine Consumption
Many people know that with a little care of your caffeine consumption, you can reduce your cholesterol to a greater extent. Many of us may not know that consumption of caffeine added to the cholesterol in our body. So many of us do not know how much caffeine we take. People drink many cups of coffee under the pressure of work, without knowing what harm it can.
Caffeine is a compound in coffee. In fact, coffee contains two chemicals that are detected as an increase in cholesterol levels. These chemicals are cafestol and kahweol. These chemicals are a member of a chemical family called coffee diterpenes in oils. The amount of diterpenes depends on the method of brewing. Drip coffee, instant coffee, and brewed coffee contain minute diterpenes. But coffee boiled as Greek, Turkish, espresso, and this have made in French “press” coffee maker made a greater amount of diterpenes and increase blood cholesterol.
Caffeine is often found in coffee, tea, soft drinks, soda, find, etc. It is, therefore, necessary to limit consumption of these beverages to reduce the consumption of caffeine.
4. Increasing Consumption of Spices
Although there are many types of treatments and medications available to reduce and control cholesterol, a technique, very good to fight against the problem of cholesterol by increasing the consumption of spices. Spices really contribute to lower cholesterol. We can fight against cholesterol by eating our favorite food. Even in the fight against various diseases, help from high cholesterol levels.
Spices that help lower cholesterol, garlic, onions, flaxseed, ginger, cinnamon, cloves, cumin, mint, lemongrass, etc. These herbs help to lower cholesterol levels. Some spices like mint banned the production of cholesterol. Fenugreek is rich in saponins and soluble fiber reduces the absorption of cholesterol in the diet helps.
Cinnamon as a spice helps cholesterol levels. Onions have significant amounts of flavonoids that act as antioxidants to protect LDL from oxidation and may hinder the formation of blood clots and provide anti-inflammatory and anti-tumor activity, therefore, it also helps to lower cholesterol. These spices also help to burn fat and thus lower cholesterol levels. In fact, when adding spices to our food and eating it generates a large amount of heat, the fat deposits from the interior of our body help melt. It is therefore lower cholesterol.
Most of the benefits in terms of spice are that it complements the taste of our food and also lowers cholesterol. In addition, we did not require running any type of medication or the cost of the doctor. However, we must be careful about consumption, because the contribution should not exceed the limits, because it is dangerous for our health.
5. Increased Consumption of Soy
Soy can be found in various edible forms. They are consumed as soy milk, soy powder, tofu, and various other forms. Soy is generally very helpful in reducing cholesterol levels.
Soybean fatty acids are generally beneficial to the system of man. They are very low in saturated fatty acids are nitric acid and alpha-linoleic contained in soybeans, they are very important for the human body. So consuming soy itself provides that the absorption of cholesterol in the form of dietary saturated fatty acids almost zero. Soy contains small peptide chains. Following are eaten soy peptide chains are broken down into smaller peptide chains with only 4-6 amino acids.
These small peptides attached to the cell membrane and increase the susceptibility of LDL is the short form of low-density lipoprotein. will be reduced by the increased susceptibility of LDL cholesterol in the blood. Thus, soy consumption is also responsible for the reduction of cholesterol in the blood is present in excess. He informed the experts that the daily intake is necessary to at least 25 grams of soy to lower cholesterol levels in the blood.
6. Large Levels of Consumption of Barley
Barley is a grain with versatile benefits and wonderful flavor. Its appearance resembles wheat berries, while it clearly is in color. Barley is very helpful in reducing cholesterol in the body. Insoluble fiber barley produced short-chain fatty acids propionic acid and acetic acid that is used as fuel for the cells of the liver and muscles. Propionic acid from insoluble dietary fiber in barley is made responsible for the cholesterol-lowering properties of the fibre.
This acid inhibits HMG-CoA reductase, an enzyme involved in cholesterol in the liver. By reducing the activity of this enzyme, propionic acid helps to lower cholesterol. In addition to dietary fiber in barley is also high in beta-glucan to lower the cholesterol levels by binding bile acids and removing them from the body through the chair helps. Soluble fiber from barley also contributes to the amount of cholesterol produced in the liver.
7. Use Olive Oil
It is very easy to say that obese people and people with high cholesterol problems should minimize oil consumption. However, it is very difficult to put into practice. Therefore, it is rather a better idea to find alternative oils that do not deprive individuals of the enjoyment of fried foods and tend to use cholesterol. Olive oil is naturally derived from olives. This means that oil is a plant extract and is better than animal fats.
Olive oil contains monounsaturated fatty acids. This means that fat deposited on artery walls and causes life-threatening diseases such as atherosclerosis. The fats in olive oil immediately absorbed in the body system and are therefore beneficial for the individual. Olive oil reduces the amount of cholesterol in the blood side, also known as LDL cholesterol. It only reinforces the level of HDL cholesterol, which itself is positive for the health of an individual.
Olive oil contains many antioxidants that are absolutely necessary for the health of the individual. To reduce cholesterol in the body, it is also advisable to avoid fats completely. A minimal amount of fat is necessary to maintain the metabolism in the body and also for the smooth functioning of joints and muscles in the body. This requirement can be satisfied with olives and olive oil. Since olive oil is not well for the eating of meat, it is advisable to use them with vegetables.
Olive oil improves the taste of vegetables greatly. They would then start to eat more salads and raw vegetables in mixing head with olive oil. Olive oil is needed to make a significant difference to the health of the individual. It would certainly be in the interests of individuals, cholesterol and help increase the consumption of healthy foods to decrease.
8. Take Multivitamins
Vitamins are essential nutrients in the body. Vitamins are nutrients that can not be synthesized in our body naturally but should be eaten outside, satisfy the requirement of the vitamin. Multivitamins have the standing to prevent the oxidation of bad cholesterol (LDL). Since the process of oxidation of LDL cholesterol, they are divided into radicals and are readily available to the cell for their own oxidation. The fatality on the system of man.
The cholesterol content rises to a higher level and hinders the normal functioning of the cell. It means that the amount of damage caused by LDL cholesterol, not available through the crowd in the body, but because of the amount of cholesterol oxidized to obtain. Multivitamins were very helpful in reducing cholesterol levels in the body.
In addition, multivitamin also contains vitamins anti-oxidants that are useful for reducing the amount of homocysteine amino acids. The combined effect of the two measures will help reduce the risk of cardiovascular disease. It was on the clinical research that vitamin C, the vitamin that was most responsible for controlling the oxidation of LDL cholesterol found.
9. Drink More Water
Increasingly holds the shape of her body. So try to drink at least eight glasses of water per day. It is good for health. Drink more water has to win too much water leads to weight loss because it reduces fat. It helps to metabolize fat more body. The kidneys do not function properly unless there is an adequate water supply. The water contains minerals and salts, which are important for the body. Drink lots of water also kills the problem of water storage. He has also endocrine glands to function properly.
This helps your body balance electrolytes, minerals such as sodium, chloride, and potassium, the body temperature, and blood pressure to regulate. It also helps carry the water-soluble vitamins and nutrients such as protein, minerals, and vitamins B and C through the body.
10. Drink Fruit Juice
In recent years, eating almost countless studies on the benefits of fruits and vegetables that people are more of them in their normal diet food. important substances in fruits and vegetables as phytochemicals are known for their positive effect on the prevention of health problems and examines sometimes used to treat health problems such as cholesterol.
The result of this research is similar, and a growing wealth of data indicate the possible positive effect of fruits and vegetables on health. It helps the body’s levels of cholesterol and protects against cholesterol. To get the most from the juice, it is better, fresh fruit juice that is a preservative-free drink. The best juice is homemade.