How to lower cholesterol?
Each person to control their healthit is important to monitor the blood condition. Blood tests show which components of the blood are normal, and which are too many or few. In particular, you can check the cholesterol level in this way. In case you have a high level of "harmful" cholesterol, you need to lower it. Why this should be done and how to lower cholesterol in the blood, we will now discuss.
"Useful" and "harmful" cholesterol
To better understand the issue, it is necessary to distinguish between "harmful" and "useful" cholesterol.
- LLWH-cholesterol is one of the types of serum cholesterol, it helps purify the arteries. Such cholesterol is considered "good", so its level needs to be increased.
- LDL cholesterol is a "bad" cholesterol that clogs the arteries. It is his level and you need to reduce.
How to lower cholesterol: tips on nutrition
- Try not to eat fat, fatty meat,fatty sour cream, cheese, butter, refined oil or significantly reduce the amount of these products. Also, fried foods, smoked products and by-products are harmful, if possible, give them up.
- It is more useful to eat poultry, fish, low-fat dairyproducts (cottage cheese, milk, etc.). Harmful fats are useful to replace with monounsaturated, which in large quantities are contained in peanut and olive oil, avocado and nuts.
- It is better to refuse sugar, it can be replaced with honey.
- Do not eat a lot of eggs - it's about yolks, proteins can be eaten more often.
- In beans (beans, beans, peas, lentils) contains pectin, which removes cholesterol from the body, so it is recommended to regularly eat them.
- Also pectin is rich in raw fruits, so eat them for health. Among the fruits are especially useful fruits of blue, red and purple flowers.
- Among the vegetables that will be useful, you can distinguish cabbage, carrots, beets, potatoes, onions.
- Useful greens - lettuce, parsley, spinach, dill.
- Useful berries are blueberries, raspberries, red grapes, cranberries, cranberries, chokeberry.
- For you, good bread is coarse, cereals (corn, buckwheat, oats) and bran from them.
- Useful fiber is in oat bran and corn, be sure to include them in your diet.
- Garlic is effective in combating "harmful" cholesterol.
- You are healthy food rich in calcium and vitamins E and C.
- It is necessary to reduce the consumption of coffee (it is better to replace it with a weak green tea), try to stop smoking and not drink a lot of alcohol.
- The flaxseed is useful. It must be dried in a microwave, and then chopped in a coffee grinder. Add a little flaxseed to the dish whenever possible.
How to lower cholesterol in the blood: exercise
In principle, any physical activity will beuseful. But we can distinguish some of its species that will bring the greatest benefit. This is an intense exercise in the gym, running, dancing, morning gymnastics, walking on the fresh air. It is useful to relax: every day, allocate yourself a little time, when you can lie on the couch with your favorite book or watch an interesting film.
How to lower your cholesterol: medical prescriptions
In addition to proper nutrition and exercise, periodically you can resort to various folk remedies. Consider a few recipes, how to lower cholesterol in your blood at home.
- Garlic tincture. It is necessary to crush considerably 350 g. peeled garlic cloves, then pour them 200 ml. alcohol and put in a dark place for 10 days. After the specified period, tincture must be filtered. Take 20 drops of tincture diluted in milk, half an hour before meals.
- Cocktail of garlic. You need to mix 3 crushed cloves of garlic and 2 dessert spoons of vinegar, olive oil and red grape wine. After this, the remedy should be left for 3 hours, then divided into three parts and consumed during the day, after adding one part in a glass of hot water.
- A mixture of half an apple and a clove of garlic (should be strongly crushed) will also help lower blood cholesterol.
- Grind 2 tablespoons of valerian root, 1a glass of dill seeds, add 2 cups of honey, mix everything, then pour in two liters of boiling water and mix again. To insist means it is necessary 1 day, then infusion it is necessary to store in a refrigerator and to accept on 1 item. l. several times a day before meals.
Combine proper nutrition with exercise and folk remedies, and then you will be able to effectively reduce cholesterol in the blood without tablets.