Cholesterol - Symptoms and Lowering Cholesterol

Cholesterol is actually not a disease, but a fatty substance known as a lipid found in cell membranes and circulated in the blood plasma. Additionally Cholesterol is also often identified as a special jenisi lipids called steroids which has a special chemical structure consisting of 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 blood vessels of the process of atherosclerosis, namely plaque maker found on blood vessel walls.

Limit cholesterol to the normal threshold is at the size of 160-200mg. However, when cholesterol levels rise above 240mg, then this could be categorized as high cholesterol and can lead to heart disease or stroke.

Symptoms of High Cholesterol

Sometimes for some people to have high cholesterol levels do not show symptoms. Usually because of circumstances like this makes cholesterol levels before a person can not be controlled in the laboratory to check blood cholesterol content was then known on the verge of the normal range.

For some others, the symptoms of high cholesterol will be felt by the occurrence of various specific complaints, such as joint pain, feeling vertigo or migraines that often recur.

To ensure that cholesterol levels are in normal limits or even otherwise, then one of the best ways is to do a blood test performed in the laboratory. However normal cholesterol levels are not the same in every person. Factors that greatly affect the person's normal cholesterol levels, influenced by various conditions, such as age, disease history, and how big the risk factors they possess.

How to Lower Cholesterol Levels

Here are a few ways yag 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.
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 vegetable-suppressor syuran 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 manggunakan garlic to increase stamina. In modern times, garlic is used to lower cholesterol, protect the body from infections, prevents blood clots, and lowers blood pressure. 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) mnegatakan that to lower cholesterol, consume at least 25 grams of soy protein setaip 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 mengndung vitamin E, magnesium, and phytochemicals which is closely linked to heart health. However, kcang 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, diajnurkan ate half a bowl of spinach every day to obtain maximum results.

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