N high cholesterol above average affects hundreds of millions of people to become of the most serious causes of heart disease, and President killer of men and women in this world. It also does not depend on older only. It is wrong to believe that cholesterol remains low under the age of five and forty.
And on the road to fight cholesterol doctors reached new ways to overcome it quickly and reduce unhealthy proportions numbers, and these tips are:
1 - more than eating healthy fats good, fat Monounsaturated in avocados and some nuts, and olive oil reduces bad cholesterol (LDL), and when used as a substitute for saturated fats, and it does not work to reduce the good cholesterol (HDL).
2 - Enjoy eating eggs that contain high levels of cholesterol, because it stays good for most people, and allow American Health Assembly to eat four eggs a week. In serious cases Viogb caution, as advised by Dr. Robert - Director of Research Clinic at the University of Washington in Seattle - with hereditary high cholesterol with heart disease should not eat more than two eggs a week.
3 - mitigate the bad saturated fat: saturated fat found mainly in meat and dairy products than any other food that stimulates the liver to produce (LDL) that clog arteries. The meal allow twenty grams per day of the harmful fat healthy. Should therefore examine the written statements of the different types of food in what you eat and record the amount of fatty fines in order to get an idea of show you the subject.
There are some other harmful fats which fatty acids (TFAS) produces after hydrogenation of unsaturated fats or chemically processed to become rigid, and this fat does not raise low density of fatty protein, but also raise cholesterol. And when taken in large quantities may reduce the high density of good fatty proteins (HDSL).
4 - Reduce the weight, the more weight loss increased HDL (HDLS).
5 - Check the thyroid gland. Valgdh active thyroid is a common disease surprising, especially in women, if left untreated, it may raise cholesterol levels too much.
6 - persevered movement. Raising the level of lipoproteins good (HDLS) by just not enough food, but linked exercise reduces fatty organic materials. In a U.S. study found that organic fatty substances when inactive women after menopause up to 85% more than women running away regularly, the figure does not exceed 31%.
7 - stop smoking, because smoking reduces the density lipoproteins high (HDLA) by almost 6%, and this reduction increases when heavy smokers, according to research released by the Research Foundation of the disease in the (Scarborough - Marin).
Some studies suggest that smoke lowers (HDLS) and it is one of the reasons in diseases of the heart and blood vessels, which toppled thousands of lives each year.
8 - eased the pressures of life. Researchers have found at Ohio State University that those who do not express their anger on others, and who Eekpton feelings constantly rises have levels lipoproteins low density, n Those who ينفسون their feelings when needed and Akzmon anger at other times the levels (LDLS) less at 10 %.
9 - Use of vitamins. Eating 400 units per day of vitamin E may help prevent clogged arteries to mixing with (LDLS) in the blood stream, in addition to niacin (Niacin) Mvidoadha if the rate (HDLS) low and fatty substances organic high, n but has some influences important side , so medical monitoring remain necessary.
10 - all the more soluble fiber, which abound in oat bran, rice bran, beans, peas, barley, citrus fruits, strawberries, carrots and apples. Ghzh fiber landing ratio (LDLS) without dilution ratio (HDLS).
There are also some grain that was reinforced material (Psyllium) is a center of the source of soluble fiber, Nunn also used Aadhuban and which is also used in laxatives. The with Alchollstrulalmertf who regularly consume 12 grams of (Psyllium) per day can lower cholesterol by 5%.
And do not forget to eat more soy beans handled three or four tablespoons of soy protein per day fall (LDLS) by approximately 13%. Fatty and organic compounds by more than 10% and also more than eating salmon, mackerel, sardines and other fish, because they contain (omega-3) can fall fatty substances
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