Beginning the day with a bowl of oatmeal or whole grain has many benefits to health. Fiber and carbohydrates found in whole grains have satiety feel and a person will less tempted to overeat at lunch. Use of barley, flour and wheat bran, popcorn and etc. is effective choices.
People with high cholesterol are at risk for heart disease. While many experts by prescribe the drugs try to reduce cholesterol in patients, but the new findings suggest that changes in lifestyle and some simple ways help to control the cholesterol levels.
In this article addition to learning about the concept of good and bad cholesterol, you can also know about the 9 Steps to reduce the risk of heart attack and stroke:
Good and bad cholesterol: The body needs some cholesterol to conduct its activities. But excessive intake of saturated fats increases bad cholesterol in the body and by increasing the bad cholesterol LDL plaque is formed in arteries that heart disease will be followed.
Don't forget the following simple tricks to reduce the bad cholesterol in the blood:
Step one: use of just one hand in eating. Many Americans use this trick to fit their weight, controlling high cholesterol. This method and practice causes the person in addition to eating less food, the measure possibility and pick them up give only to a hand. So choices will be fewer and fewer.
Step two: The best time to help reduce levels of bad cholesterol is eating fruits and vegetables at 8 o'clock and 55 minutes every day. The antioxidants in these fruits and vegetables makes the person has less inclined to fat and help his or her health with regulate blood pressure and maintain the weight.
Experts recommend that people use of foods enriched with phytosterols to reduce the blood cholesterol levels.
Step three: A healthy diet should include eating the seafood twice a week. Fish contains the omega-3 fatty acid that helps to reduce the blood triglyceride levels and make slower the growth of fat plaque in the arteries.
Eating salmon, tuna, and sardines will leads to health during the week.
Step four: Start the day with a bowl of oatmeal or whole grain has many benefits to health. Fiber and carbohydrates found in whole grains create feeling of satiety and person will less tempt to overeat at lunch. Decreasing the cholesterol is a very effective strategy for weight loss. Use barley, flour and wheat bran, and popcorn are effective choices in this step.
Step five: Oilseeds in addition to their pleasant taste, also they can reduce the cholesterol. Studies show people who consume 28 grams of nuts and oilseeds are less at risk of heart disease. Nuts have high calories and fat, so you should only eat a handful of it.
Step six: all of people should consume fat in their diet to body by helping it could do its necessary functions. But fat should form about 25 to 35 percent of calories.
Step seven: Choosing the carbohydrates in the diet should be less. Whole grains and beans have more fiber and increase the blood levels less. With choice of less potatoes and more beans not only you will keep the cholesterol levels, also you will feel full longer.
Step eight: 30 minutes of physical activity in 5 days of week cause decreasing the bad cholesterol in the blood. Moreover, exercise creates the ideal weight and better circulation of blood in the arteries. Experts recommend if you can't do 30 minutes of exercise at a time divide it into 10-minute periods.
Step nine: If you can't go to the gem, walking is the best thing. Aerobic exercise reduces the heart disease and decreases the risk of stroke and heart as well as person losses the weight through this exercise and strengthens its bone tissue. If you do not have much time to walk do it in the 10 minutes periods.
