How to lower cholesterol?

How to lower cholesterol?

Heart diseases are a leading cause of death in our country, so it is useful to identify factors or conditions which predispose us to allergies. There are risk factors that are modifiable, meaning that we can change, including: cigarette smoking, hypertension, obesity, overweight, alcoholism, insulin resistance or hyperinsulinemia, high levels of fibrinogen and homocysteine, as well as a sedentary lifestyle and dyslipidemia.

Almost everyone can alter nutritional status, this time we will refer extensively to the latter, hypercholesterolemia or dyslipidemia it is the technical term used to define high levels of bad cholesterol (LDL) and low levels of good cholesterol (HDL) and triglycerides high.

In our body cholesterol, which is independent of cholesterol we consume in our diets or diet in such cases it occurs is indicated in control with drugs or medications, but there are a number of foods that help to raise levels of good cholesterol , likewise stop eating other foods in order to reduce bad. If there is a history of people with high cholesterol, you are at risk of presenting your family.
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The following general guidelines necessary to keep them under control.
What to avoid:Reduce the consumption of red meat and fats and derivatives thereof.Avoid eating chicken with skin, and shrimpEggs: LDL cholesterol contributes, so you should restrict your consumption (never eliminate it entirely), but recent studies suggest that increases the good cholesterol HDL, because the egg is rich in lecithin ...Avoid whole milk dairy products and replace them with low-fat (vegetable or their "relatives" such as soy milk and yogurt, almond or barley, for example).Monitors the consumption of trans fats, found in hydrogenated as frozen fries, margarine, some sauces and dressings, industrial pastries, food etc.

What to eat:To raise good cholesterol levels and counteract bad, they are recommended diets rich in Omega 3 fatty acids, found in abundance in fish like salmon, flaxseed and canola.

Nuts (such as walnuts, pine nuts, almonds, etc.), and vegetable oils (avoiding palm and coconut oil), especially olive oil, because although all oils help lower cholesterol LDL, prevents virgin olive lower the HDL (thanks to its antioxidant compounds).

Eating an apple a day helps to increase the amount of good cholesterol and decrease bad cholesterol. This is thanks to the fiber having the block, called pectin, which is a specialist all about it ...

Includes all foods high in fiber (pasta, brown rice, wholemeal bread and cereals, grains and legumes) are an ally against cholesterol because it helps remove bad cholesterol in the digestion process ...

Fruits (especially skin) and vegetables, do not add anything to the body cholesterol and high in fiber itself consumes 5 servings a day.
Furthermore, triglycerides also affected by our dietary habits and lifestyle. You should avoid drinking alcoholic beverages and reduce consumption of sugar and sweets.

Finally: The secret is ... Eating right and keep a healthy lifestyle, performed 20 min of exercise at least five days a week!