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10 tips to reduce cholesterol and protect your heart

For decades, people have been harping on the fact that rates of obesity and high cholesterol are harmful to health. However, instead of decreasing, the number of people suffering from obesity and high cholesterol has increased. Experts believe that the high level of cholesterol in the body is mainly due to poor diet and lack of exercise. In addition to a balanced diet and a regular exercise regimen using herbal techniques is always desirable. Here are 10 solutions that can be very beneficial to get rid of high cholesterol problems.

1. Verify cholesterol levels regularly

Increased level of cholesterol subjects a man with a higher risk of heart attack. The lipoprotein cholesterol is found in nature. The lipoprotein nature is not easily degradable substance. Therefore, the accumulation of lipoprotein into cells, it is impossible to make the block and degraded system. Deposition of cholesterol in particular in the blood vessel is considered very poor. This leads to diseases such as atherosclerosis and myocardial infarction. Cholesterols are fatty acid polymers. The fatty acids are covalently linked to form lipoproteins. Therefore, this strong bondage prevents any degradation. They are also called as the energy stored in the body. Not used in the body because of our diet which we many carbohydrates which prevent the use of cholesterol and remain in a non-degraded in the body. To check the increasing level of cholesterol in our body, it is necessary to monitor the current level of cholesterol in the body. He always makes one aware of the current status of cholesterol in the body and takes necessary measures to lower man.

Two. Quit Smoking

Smoking is directly linked to higher LDL (low density lipoproteins), the bad cholesterol, while depleting HDL (high density lipoprotein), the good cholesterol levels. Also damage the arteries, nicotine in cigarettes can cause heart palpitations. Smoking also causes elevated fibrinogen and platelets which cause the blood sticky. Inhalation of carbon monoxide in cigarette smoke also increases the level of cholesterol in the blood; Carbon monoxide binds to hemoglobin, thereby reducing the overall oxygen supply.

Studies have shown that quitting smoking can reverse heart disease; levels of good cholesterol or HDL automatically rise, driving down LDL levels. Within 24 hours of quitting, your risk of a heart attack decreases. In one year, the risk of heart disease is half that of a smoker. And in 15 years, the risk of heart disease is similar to someone who has never smoked. It makes good sense to quit and get a number of health benefits leading to a healthy heart.

Worldwide, smoking is the main cause in 20% of deaths due to heart disease. Smoking is the most modifiable for coronary heart disease factor. 80% of heart attacks in men under 45 years can be attributed to the consumption of snuff. A smoker has two to three times the risk of suffering a heart attack. For heavy smokers, the risk of a heart attack is 10 to 15 times that of a nonsmoker. Even light smokers are at higher risk of developing coronary heart disease. Women who smoke are not immune, either: although only 4 cigarettes a day can lead to a 2.5% increase in fatal coronary disease.

Three. Reducing caffeine

Not many know that simply taking care of your caffeine intake, can lower cholesterol to a greater extent. Perhaps many of us know that no added caffeine levels of cholesterol in our body. Moreover, many of us do not know how much caffeine ingestion us. People working in the office are not aware of how many cups of coffee they drink while working in the office. Under the pressure of work they tend to divert pressure coffee at the counter for a cup of coffee they drink without knowing what harm it may or, to be more precise, it provoked. Caffeine is a component found in coffee. In fact, coffee contains two chemicals that are identified to raise cholesterol levels. These chemicals are cafestol and kahweol. These chemicals are a member of a chemical family called Diterpenes in coffee oils. The amount depends on the method of diterpenes mixing. Coffee filter-brewed, instant coffee and percolated coffee contain only minimal amount of Diterpenes. But boiled coffees such as Greek, Turkish, espresso and those made in French “press” coffeemaker have a fairly large amount of Diterpenes and contributes to increase cholesterol levels. Caffeine is generally found in coffee, tea, soft drinks, soda etc. So we must limit drinking such drinks to reduce caffeine intake.

April. Increase intake of spices

Although there are many types of treatments and medications available to lower and combat cholesterol, a very tasty to combat the problem of cholesterol technique is to increase consumption of spices. Spices really help us to reduce cholesterol. So we can combat cholesterol by eating our favorite dish. They also help in the fight against various diseases caused by high cholesterol.

Spices that help lower cholesterol are garlic, onions, linseed, ginger, cinnamon, cloves, cumin, mint, lemongrass etc. These spices help reduce cholesterol. Some spices such as mint prohibits the production of cholesterol. Fenugreek is rich in saponins and soluble fibers which help decrease the absorption of cholesterol from food. Cinnamon spice also helps reduce cholesterol. Onions have significant amounts of flavonoids that can act as antioxidants to protect LDL against oxidation and can inhibit the formation of blood clots and provide anti-inflammatory and anti-tumor activity thus also helps to reduce the level of cholesterol. These spices also help in burning fat, reducing cholesterol level. In fact, when adding spices to our foods then while eating it generates a large amount of heat, which in turn helps to melt fat deposits inside our body. So, therefore, there is a reduction in the cholesterol level. The most beneficial in terms of the spices are to be added to the flavor of our food and reduces the cholesterol level also simultaneously. In addition, it also does not require any type of account or drugs cost a doctor. However, be careful while increasing our intake because this output must not exceed the limits as it would be detrimental to our health.

Increased consumption of soy in May.

Soybeans are in various edible forms. They are eaten as soy milk, soybean powder, tofu and other various shapes. Soybeans are generally useful for lowering the level of blood cholesterol.

Soya fatty acids generally beneficial to the human organism. Are very low in saturated fatty acids are the alpha-lineloic lineloic acid which is the acid content in soybean; that are essential to human body. Therefore, soy consumption itself so that the consumption of cholesterol and saturated fatty acids in the diet is almost zero. Soy contains small peptide chains. After ingested soybean peptide chains are decomposed into strings of even smaller peptides that contain only 4-6 amino acids. These small peptides bind to the cell membrane and increase the receptivity of the LDL is the abbreviated form of low-density lipoprotein. Due to low susceptibility increased LDL cholesterol in the blood. And consumption of soy may also reduce the existing blood cholesterol, which is in excess. It is advised by experts that the daily consumption of at least 25 grams of soy to reduce the level of cholesterol in the blood is needed.

Big six barley intake levels.

Barley is a wonderful versatile cereal nutlike flavor. Its appearance resembles wheat berries, but it’s pretty clear in color. Barley helps a lot in reducing cholesterol levels in the body. Insoluble barley fiber produces short chain fatty acids, namely, propionic acid and acetic acid, used as a fuel for the cells of the liver and muscles. Prop ionic acid product from insoluble barley fiber is responsible for the cholesterol lowering properties of the fiber. This acid inhibits the HMG-CoA reductase, an enzyme involved in cholesterol production in the liver. By decreasing the activity of this enzyme, propionic acid helps lower cholesterol. Besides barley dietary fiber is also rich in beta-glucan, which helps lower cholesterol by binding to bile acids and removing them from the body through feces. The soluble fiber barley also helps to reduce the amount of cholesterol produced in the liver.

7. Use olive oil

It is very easy to say that individuals and those suffering from high cholesterol problems obese should reduce oil consumption. However, this is very difficult to implement in practice. Therefore, it is rather a better idea to use alternative oils that do not deprive individuals the pleasure of fried foods and also keep cholesterol levels under control. Olive oil is extracted naturally from the olive. This means that this oil is a plant extract that is better and animal fats. Olive oil contains monounsaturated fatty acids. This means that these fats are deposited in the walls of arteries and cause disturbances in life-threatening conditions such as arteriosclerosis. The fats in olive oil immediately absorbed into the body system and therefore beneficial for individuals. Olive oil reduces the amount of cholesterol in the blood unwanted, also known as LDL. Only improves the level of HDL cholesterol, which is beneficial to the health of an individual.

Olive oil contains a large number of antioxidants that are very essential for the health of the individual. To reduce the cholesterol in the body, it is not recommended to completely avoid fats. A minimal amount of fat is necessary to maintain the metabolism in the body and also for the proper functioning of joints and muscles of the body. This requirement may be satisfied with olives and olive oil. Since olive oil does not go well with meat food, with vegetables is recommended. Olive oil enhances the taste of vegetables greatly. How these people begin to consume more salads and raw vegetables covered with olive oil mixture. Required olive oil to make a significant difference to the health of the person. It would certainly help the effort of the individual to reduce cholesterol and increase the consumption of healthy foods.

8. Taking multivitamins

Vitamins are essential nutrients in the body. The vitamins are nutrients that can not be synthesized naturally in the body, but must be consumed in the outside in order to satisfy the requirement for the vitamin.

The multivitamins have the quality to prevent oxidation of bad cholesterol (LDL). Because the method of the oxidation of LDL cholesterol, which are divided into free radicals and are readily available in the cell for oxidation. This decrease is due, in fact, evil on the human system. The cholesterol content is raised to a higher level and prevents normal operation of the cell. Therefore, it is also said that the level of damage caused by LDL cholesterol to the amount present should not be in the body, but rather due to the amount of oxidized cholesterol. Multivitamins has been very helpful in reducing the cholesterol level in the body. Also in multivitamin also contains antioxidants vitamin which is useful in reducing the content of amino homocystaein. The collective effect of two actions help reduce the risk of all cardiovascular diseases. It has been found through clinical research that vitamin C is the most responsible for checking the oxidation of LDL cholesterol vitamin.

9. Drink more water

Drinking more water helps keep the body more. So try to drink at least eight glasses of water a day. It is good for health. Drinking more water has much gain like drinking water led many to weight loss because it reduces fat. It helps the body metabolize fat more. Even kidneys do not work well if enough water supplies are not there. The water contains salts and minerals that are essential for the body. Drinking plenty of water also kills water retention problem too. It also makes endocrine glands to function properly. This helps balance the body electrolytes, minerals such as sodium and potassium chloride, regulating body temperature and blood pressure control. It also helps to carry vitamins and water-soluble nutrients, such as protein, minerals and vitamins C and B in the body.

10. Juices Drink

In recent years there have been nearly countless studies on the benefits of fruits and vegetables that people eat more of them in your regular diet. Important in fruits and vegetables called plant protection chemicals are being studied for their positive effect on preventing health problems and sometimes for treating health problems like cholesterol substances. The result of this research and the like is a wealth of details that point to a possible positive effect of fruits and vegetables for health. Cholesterol is monitored in the body and protect the GET cholesterol. To get the best benefit from juice it is better to drink fresh fruit juice that is without any preservatives. The best is the homemade juice.

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