As a result, the heart pumps blood that difficulties arise in the chest pain and headaches. Worse, it can cause sudden heart attack. Levels of bad cholesterol can also be higher than the increase in triglycerides (a fat in the blood that can damage arteries). To work around this, diet and exercise program that really could be a strategy right that should be lived.
Being overweight can indeed indicate a high level of cholesterol in the body. But, you need to know, body lean or ideal does not mean free from high cholesterol. Irregular pattern of life is a major cause of high cholesterol. Such as smoking, too much high-fat foods, no exercise, and stress, mean the most likely exposed to high cholesterol. Women smoke have HDL levels of almost 14% lower than those who do not smoke.
The point is, no need to wait for ages to grow if you do not want to live burdened with cholesterol problems. The following are some strategies that can help lower bad cholesterol.
Choose unsaturated fats
All dairy products (full cream) as well as processed products, low-fat red meat, poultry skin, coconut milk, and butter contains saturated fats that act to increase levels of LDL. The American Heart Association recommends restriction of saturated fat intake per person, and it ranged between 7-10% of total daily calories (14-20 grams of a person who consumed 1,800 calories).
Therefore, to reduce the risk of coronary heart disease, multiply the consumption of unsaturated fats that can lower LDL and raise HDL. Or, at least, to stabilize the levels of cholesterol. Sources of monounsaturated fats are olives, olive oil, canola oil, nuts such as walnuts and almonds, and avocados. While the sources of polyunsaturated fats are fish and vegetable oils.
Avoid Trans Fats
The term is aimed at trans fats, unsaturated fats that have undergone the process of hydrogenation (process used to make vegetable oil or other products more durable) so that it becomes saturated fat. These fats are found mainly in food packaging, such as crackers, cereals, baked goods, frozen foods, until the fried fast food. Therefore, beware if the product packaging papers listed partially hydrogenated (partially hydrogenated).
Measuring Cholesterol Levels
For those of you who are aged over 20 years, every five years or so should do blood tests to measure the amount of cholesterol. To obtain accurate results, you should not eat for 12 hours before the examination. Here are the results of normal cholesterol levels.
- LDL
Good: Less than 130 mg / dl
Better: Less than 100 mg / dl
To reach the normal limits
Reduce eat: saturated fats, trans fats, high-cholesterol diet.
Expand eat: Monounsaturated fats (avocados, and omega 3, such as fish).
Do: Losing weight.
- HDL
Good: 40 mg / dl or more
Better: 60 mg / dl or more
To reach the normal limits
Reduce meal: carbs and sugar and processed products.
Expand eat: Monounsaturated fats (avocados, and omega 3, such as fish).
Do: Exercise, not smoking, and lower weight.
- Triglicerin
Good: Less than 150 mg / dl
To reach the normal limits
Reduce meal: carbs and sugar and processed products, coconut milk, oil, and high fat foods (peanuts).
Do: Losing weight.
