4 Ways to Control Cholesterol

High cholesterol can cause various serious illnesses, such as heart disease and stroke. How to keep cholesterol levels remain optimal and free of disease? In order to avoid high cholesterol or dyslipidemia, you can do several things below:

Lose Weight

Overweight or obese contributes to the buildup of fat in the blood. Therefore, lowering the "Only" 2.5-5 kg ​​body weight alone can help lower cholesterol levels in the body.

Keeping Diet

Food greatly affect blood cholesterol levels. Avoid foods that contain trans fats and saturated fats can increase LDL. Among the food is red meat, margarine, cakes, and more. Instead, choose foods that contain unsaturated fats as found in olive oil, corn oil, nuts, and more. Limit the amount of consumption of a maximum of 300 mg of cholesterol a day. Foods that are high in cholesterol whom are organ meats, egg yolks, and full cream milk.

Increase servings of vegetables and fruits in your daily menu. You can also replace fatty red meat with fish that contain healthy fats, such as tuna, salmon, cod, mackerel, and halibut. Replace your regular diet with healthier choices, such as regular white bread be replaced with whole wheat bread, white rice with brown rice and regular pasta with whole wheat pasta.

Regular Exercise

Schedule regular sports activities at least three times a week, between 30 to 60 minutes. You can choose a relaxing sports such as running, cycling, swimming, and others. Do it with family or friends to be more motivated.

Quit Smoking

You will immediately feel the benefits of quitting smoking after 20 minutes, the blood pressure will decrease. Within 24 hours after quitting, the risk of heart attack decreases. In one year later, your risk of heart disease will be reduced by half of those who smoke. And in 15 years, the risk of the disease will be the same as those who had never smoked in his life.

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