[toc]Cholesterol is a commonly used word but many of us are unaware of what it is and what its function is. Basically, cholesterol is a term used to refer to a fat (lipid) which is produced by our liver and plays a crucial role in the normal functioning of the human body.
This fat has a variety of functions and the outer layer of every cell of our body contains it. Cholesterol does not dissolved in blood but it is a soft and waxy substance. Molecules called lipoproteins carry cholesterol through the blood. They are compounds which are formed by combining protein and lipid. However, you can prevent cholesterol via simple means-
How To Prevent High Cholesterol
Regular Exercise
Some excellent options for regular exercise include Pilates, yoga, walking, aerobics, cycling, jogging, weight training, running and Tai Chi. Some sports can also be enjoyed such as swimming, tennis, golf and racquetball.
Low impact workouts are also helpful in maintaining low cholesterol levels. People should keep in mind that regardless of the exercise or sport they select, it is not useful to overexert themselves as that can be dangerous. If you do not wish to explore the traditional exercises or if there is some injury preventing you; you can explore the option of water or chair aerobics which are very unique. As a whole, exercises can aid you in lowering your cholesterol to a healthy level!
Healthier Oils
Items which consist of palm oils, lard, saturated fats, shortening and coconut oils should be removed from daily diet. Unsaturated oils like olive oils should be used in place of them. Salads can be sprinkled with sunflower oil and soybean oil and sesame oil are ideal for making marinades.
Natural Supplements
Natural supplements are also extremely useful for bringing down cholesterol especially if they are paired with a healthy diet. There are fish oil capsules available which can be handy in lowering cholesterol and triglycerides because they contain omega 3 fatty acids. Instead of taking capsules, fish like salmon and tuna can also be added to your diet. In the same manner, bad cholesterol is also reduced by Psyllium husk. Other options include garlic, sitostanol and flax seed supplements which are all beneficial for cholesterol reduction.
Diet Changes
Start off the project by making some dietary changes. Cutting out all the unhealthy foods that you regularly consume is the first step. Foods which not only push up your cholesterol levels but also weight and blood pressure include some common items like baked foods, fast food items and sweet foods. The first change that you have to incorporate in your daily diet is to avoid eating these foods as much as possible. Heart healthy foods should be incorporated in the daily diet as they can lower cholesterol.
Fibrous Foods
Fruits and vegetables are a very sound option because they have almost no cholesterol. Two to three servings a day will do the job. Other food items which have proven to be effective in lowering cholesterol levels include fish oils, avocados, garlic and whole grain breads and cereals such as Cheerios which are highly popular. Chicken is found to be lower in saturated fat and cholesterol as well particularly the breast piece which is the white meat. Likewise, turkey is also an option because it has even lower levels of cholesterol as compared to chicken.
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Foods To Avoid
Some fishes like shrimp and lobster can push up cholesterol levels so they should be avoided. High cholesterol amounts can be found in most meats such as pork, lamb and beef due to which they should be taken in limited quantity. Avoid dairy products as these are mostly high in cholesterol levels and saturated fats so they should not be taken in huge amounts.
Have More Of Good Cholesterol
This form of cholesterol is also known as HDL which means High Density Lipoproteins. It is said by experts that this cholesterol is handy in preventing arterial disease. It is the job of the good cholesterol to take all the excessive cholesterol in the body back to the liver from where it is either expelled from the body as waste or is broken down. Rather than consuming bad cholesterol foods, substitute them with foods which are high in good cholesterol.
Foods That Have Good Cholesterol
Instead of drinking whole milk, one should consume non-fat or low fat milk. Similarly, red meat is high in cholesterol so it should be replaced by meat which is low in cholesterol such as turkey and chicken breasts. All you have to do is read labels for making the right choice. An ideal low cholesterol food source is fish because it comprises of Omega 3 fatty acids. These acids bring down cholesterol levels. Some fishes which are beneficial include sardines, lake trout, herring, salmon, albacore, mackerel and tuna.
Avoid Alcohol
Limit the quantity of alcohol consumed on a daily basis because more than one glass of wine and beer tends to push up your cholesterol levels.
Just one glass a day will in fact help you reduce the dangerous levels of cholesterol. Excessive quantities of alcohol tend to block the arteries and this in the long run will lead to heart diseases along with increase in the levels of cholesterol.
Niacin
Another powerful cholesterol lowering substance which is available is niacin. It not only decreases bad cholesterol and triglycerides but also increased the quantity of good cholesterol. But the advice of a doctor should be taken before its use as it can have side effects.
Ferulic Acid
Another alternative for reducing the levels of triglycerides and cholesterol is Ferulic acid which is found in oats, brown rice and whole wheat. It is a powerful antioxidant which can be immensely effective. These are high on fiber and contain good cholesterol, which helps in preventing the disease in the long run.
Herbs
There are many herbs that help on lowering the amount of cholesterol in the body by fighting the bad cholesterol. They cleanse and purify the system, while enhancing immunity and helping in better digestion and blood circulation. Some of these are celery, turmeric, ginger and skullcap. So have these on a regular basis to keep high cholesterol at bay. With these tips you can prevent high cholesterol issues, which are only going to cause further problems related to the heart, arteries and other similar diseases.
