What causes an increase in blood cholesterol levels? Yes, someone with a pattern of life and uncontrolled diet can cause high cholesterol levels in the blood. The most important factors that cause high cholesterol levels are foods that contain fat.
Quick Ways To Lower Cholesterol Naturally
Well, for those of you who feel have high cholesterol levels in the body, before resulting in a wide range of chronic diseases, we recommend that you do how to lower high cholesterol levels a natural way. As for quick ways to lower cholesterol naturally:
1. Avocado
Who is not familiar with the fruit that tastes delicious? Fruit not only has delicious taste and bad taste is also beneficial to lowering levels of bad cholesterol in the body. The avocado is a fruit that contain unsaturated fats that are good for the body.
2. Pomegranate
Not only the avocado, pomegranate red you can consume to help to lower cholesterol naturally. In addition, pomegranates can also help reduce arterial plaque by increasing nitric oxide in the body.
3. Expand the consumption of vegetables
How to lower cholesterol levels naturally next is to multiply the consumption of vegetables. Vegetables contain fiber and high in antioxidants as well which is good for the body. Antioxidants contained in vegetable form betakaroten, Vitamin A, Vitamin C and also e. Antioxidants which can ward off free radicals that cause the onset of dangerous diseases in the body. In addition to lowering high cholesterol levels, vegetables can also provide important nutrients your body needs.
4. Orange
Oranges contain Vitamin C which is very high. Vitamin C as an antioxidant preventing free radical was able to get into the body. Not only that, by consuming as many as 3 cups of orange juice per day can increase HDL levels by up to 21 mg within 1 month.
5. Regular exercise
To lower the cholesterol levels, then we must first lose weight by burning fat or calories in the body. The most effective way of doing that is by and cheap exercise regularly at least 3 times a week. By exercising, you can reduce the fat content of evil in the body.
6. Avoid foods Containing high cholesterol
To lower the cholesterol in the blood, we should minimize foods containing high cholesterol, such as fried foods, beef offal, cuttlefish, quail eggs, clams, crab, butter, etc. You are also not recommended to consume fast food or junk food.
How To Lower Cholesterol With Exercise
In addition to food, how to lower cholesterol naturally is by exercising. Regular exercise can help lower cholesterol. Sport physical activity helps to increase high-density lipoprotein (HDL), i.e. the kind of "good cholesterol" that exist in the body. No need to start it with a sport weight. A simple exercise you can do as a quick way to lower cholesterol naturally include: walking, cycling, running and swimming. Choose a form of exercise that is appropriate and suitable for you. Make sure you discuss the sports activities with the doctor in order to obtain guidance and proper intensity.
1. Gymnastics/Aerobics
Take time for aerobic gymnastics every day, for a minimum of 30 minutes and a maximum of 60 minutes. Aerobic gymnastics activity need not be too heavy, of course only. The study mentions that aerobic exercise, jogging and running can lower LDL levels 5-10% and increase HDL cholesterol 3-6%.
2. Water sports
In water sports, such as swimming, walking on water and the activity in the water, can also lower cholesterol levels as well as doing gymnastics. Keep doing this activity in moderate level.
3. Yoga
Yoga turns out to be able to control the cholesterol levels in the body. You can apply the techniques of yoga Kapalbhati pranayama and anulom vilom pranayama for 15-20 minutes per day in order to keep cholesterol levels under normal conditions. For who has high cholesterol levels can increase the duration of the yoga for 30 minutes each day. You can do yoga in the morning and evening. Try while doing yoga, belly in an empty condition. Give it about 5 hours time difference between the time of eating and yoga.
4. Cycling
Cycling is a form of exercise that is good for lowering cholesterol. A study by the Mayo Clinic mentions only with 2 months cycling can increase the levels of good cholesterol (HDL) by 5 percent. Cycling for at least 30 minutes every day of the week is the optimal amount for lowering cholesterol. You don't have to spend 30 minutes directly in a day. How do cycling 10 minutes 3 times a day; morning, noon and evening.
If you haven't been exercising regularly, it is important to start slowly. Be sure to consult with your doctor, so that it can evaluate the condition of the body and the health of your heart. Do health tests after a workout to see how the heart and your heart reacts while exercising. Of course, exercise alone will not guarantee the cholesterol level will go down.
Genetic factors, body weight, age, sex, and diet all contribute to a person's cholesterol levels. But the sport has many other benefits in addition to lowering cholesterol. Exercise has been proven to maintain strong bones, reducing the risk of cancer, diabetes, stroke, and obesity, as well as improving mood.
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