As with everything related to health, diet and exercise are two crucial components. What you eat is critical to lowering your cholesterol levels, so that's what we try to include in this article.
Something you should know is the difference between LDL and HDL. Just think that is healthy HDL and LDL as the negative. HDL cholesterol may actually expelled out of the bloodstream, while LDL allowed to adhere to the inner walls of arteries.
The good news is that you can change your bad cholesterol good cholesterol, and here's how.
1. Become a good sandwich on wheat bread with turkey or ham better if turkey breast, with a good portion of fresh vegetables. Try to avoid hot dogs, bolognese and salami, for the moment forget mayonnaise. All these foods are highly processed and high in fat and cholesterol.
2. Fish, like salmon, is very good. Look for red salmon varieties, which is high in fatty acids (good fat) Omega-3. Also flax seeds or flax are good in content of Omega-3 and 6
3. Avoid Trans fats (transgenic), not only raise your bad LDL cholesterol levels, they can also lower your levels of good cholesterol HDL, stay away from foods like margarine and processed foods containing partially hydrogenated soybean oil.
4. Go ahead, you can eat peanuts. Looking generally nuts, but you can also try almonds, peanuts, etc.. The nuts are high in fat but good fat. You can also use natural peanut butter instead of the normal containing trans fats unhealthy.
5. Stick to the desserts and try to eat only healthier ones such as gelatin Light, low-fat yogurt, whole-grain crackers or fiber.
6. Eat foods that are high in fiber. An example is the bread, oatmeal, fruits, vegetables, beans and some cereals, find boxes that say "may help lower cholesterol."
7. Use the grill. If you eat a steak or hamburger, grilled make them at home and use lean meat. This practice avoids the consumption of fat, in addition to being fun, and the meat tastes great.
8. Find a new dressing for your salads. Most dressings have much trans fat and cholesterol. Olive oil is great, and maybe add vinegar or lemon juice. Also avoid bacon bits and boiled eggs.
9. Do not measure it in terms of fruits and vegetables. They contain no cholesterol and have many nutrients such as antioxidants.
Here are some examples: peas, broccoli, cauliflower, oranges, mangoes, papaya, pineapple, tomato, garlic, spinach, bananas, apricots, blueberries, and kiwi.
10. Avoid fast food like french fries and anything that needs to be fried. Such foods will raise your cholesterol through the roof, so stay away from supplements burger if you can.
11. Use spices like pepper and oregano to your dishes in order to add flavor. These are healthy alternatives to replace mayonnaise and dressings.
That's not easy to believe it, just make some of these changes and combined with exercises like walking, jogging, swimming, or play basketball, watch your cholesterol levels down to a minimum of time.
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