Articles and Advices

How to Keep Cholesterol Under Control

High cholesterol could cause serious cardiovascular

If not controlled, high cholesterol could cause serious cardiovascular problems. Experts recommend regular tests of general cholesterol, good cholesterol (HDL), bad cholesterol (LDL), and triglycerides levels.
There are some easy things you could do in order to keep your cholesterol under control.

Less Greasy Food
It is good to control the quantity of the “hard” fat. Avoid cholesterol which is contained in food of animal origin and dairy products – replace them with oat bran and nuts, citrus fruits, apples, peas or beans. They contain soluble fibers which are proven to reduce cholesterol in blood.

More Fish
Fish is particularly beneficial for maintaining of healthy level of cholesterol. It contains omega-3 fatty acids which are proven to reduce levels of cholesterol and triglycerides. Salmon, herring and trout are richest in omega-3. Researches have proven that in order to get the needed quantity of omega-3, a man has to eat fish at least 5 times a week. Otherwise, omega-3 dietary supplements should be taken. It is recommended to eat soy products which reduce general and bad cholesterol as well as triglycerides. Soy also increases good cholesterol and reduces the risk of cardiovascular problems.

Reduce Alcohol, Cigarettes and Sugar
Moderate amounts of alcohol are beneficial for increasing the level of good cholesterol (HDL). Recommended daily intake of liquor is 50 ml for women and 100 ml for men. Should you have high level of triglycerides, however, you must not consume alcohol at all. Sugar and sweets also need to be excluded of your diet. Quit smoking if you want to have a healthy level     of good cholesterol.

Physical Activity
Obesity and lack of physical activity lead to increased level of general cholesterol. Physical exercise is recommended for everybody who wants to lose weight. Regular and long-lasting exercise and balanced weight could keep cholesterol within normal limits.