Cholesterol is animal fat, manufactured by the liver. It is mainly required for the production of cellular membrane, steroids, and bile acids. Cholesterol is not soluble in blood, and therefore, it is transported in the blood by lipoproteins. There are five types of lipoproteins, only two types are widely known and they are LDL (low-density lipoprotein) and HDL cholesterol (lipoprotein high density). These include the LDL cholesterol is called as the bad cholesterol.Excess of LDL cholesterol in the blood circulating tends to collect in the arteries cause build of fatty deposits or plaques. In turn, this causes narrowing of the arteries, which can ultimately raise the risk for heart and cardiovascular diseases. Cholesterol HDL helps reduce the risk of cardiovascular by transport the blood vessels excess cholesterol to the liver for treatment.It is true that a high level of LDL cholesterol increases the risk of serious health problems, but it is very possible to reduce or control the level of this cholesterol naturally, without taking any médicaments.Examinons a short how to reduce LDL cholesterol without drugs.
How to reduce LDL cholesterol level
The level of LDL cholesterol in the blood is expressed as milligrams per deciliter of blood. The normal level of LDL cholesterol is 100 mg/dL or less.But the people who have a higher risk of heart disease, normal LDL level must be less than 70 mg/dL.The key to lower LDL cholesterol level is a way of life sain.Tout first to lower the level of cholesterol, follow a sain.Une plan healthy eating should be combined with regular exercise and a few other changes in lifestyle for this purpose. Are given below here more information about how to reduce LDL cholesterol in the diet and other lifestyle changes.
Follow a healthy diet
Basically, you need to follow a diet low cholesterol lowering LDL-cholesterol level. You must eliminate the saturated and particularly harmful trans fats from your alimentaire.Ce regime are fats that raise the level of LDL cholesterol in the body. Also to limit the consumption of meat, especially red meat, as well milk products such as whole milk.As weak dairy fat, the yogurt and cottage cheese can be consumed.Besides these, include foods that are high in good fats or sound, such as essential fatty acids Omega-3 and mono fats and polyunsaturated .exemples of these foods are, olive oil, nuts, lawyers, flax and such fish, salmon, sardine, herring, mackerel tuna.
Foods that contain dietary fibres are very practical to lower LDL cholesterol.Therefore, most include whole grains, oat bran, flakes of oats, beans, legumes, vegetables and fruit in your diet. OAT is ideal for people with breakfast high LDL.Certains other foods lower cholesterol LDL cholesterol are, Apple, the barley, flax, garlic, green tea, carrots, soya, berries, dark green vegetables, lawyers, orange juice, juice of cranberries, citrus fruit, grapes, psyllium, black tea and green tea.
Exercise regularly
Exercises, especially aerobic exercises, which raise the heart rate can be extremely useful to reduce the level of cholesterol LDL.Les exercises aerobic better to lower the level of LDL cholesterol are, intense, walking, simultaneous jogging, running, swimming and cyclisme.Même yoga and weight bearing exercises can help to lower LDL cholesterol.Exercise is one of the most effective natural ways to lower cholesterol.
Maintain a healthy body weight
Excess weight or obesity is more widely recognised risk factor for heart disease and many other serious health problems.Obese people are often had high cholesterol and LDL.Research conducted in this direction have stressed that losing weight can help reduce the level of LDL in the corps.Il is possible to maintain a healthy weight by following a balanced diet and regular exercise.
Stop smoking
Smoking is an unhealthy habit, which, if arrested may cause significantly increases good cholesterol HDL.Avec increase levels of HDL-cholesterol level, quitting can help lower the level of LDL cholesterol in a low mesure.Fumer cannot that increase the level of cholesterol in the body, but can also foster the oxidization of cholesterol LDL, which is the most important risk factor for diseases such as, atherosclerosis and cardiovascular disease.
Limit alcohol consumption
Excessive alcohol consumption can cause several health problems, including diseases cardiaques.Mais, when it is supported with moderation can increase HDL cholesterol and lowering the level of cholesterol LDL.Modération in alcohol usually means one or two drinks a day for the hommes.Femmes can take a drink a day, but no more than this.
It is therefore all on how to reduce cholesterol LDL naturellement.Si your rate of LDL-cholesterol is too high, medication may be required to reduce its niveau.Les are medications that are commonly used to lower LDL cholesterol, statins, resins, fibrate fenofibrate, cholestérol.Ces drug absorption inhibitors should be taken only under the supervision of a provider of healthcare in order to avoid any adverse of côté.Même if you are taking cholesterol LDL lowering medicines, it is important to adopt healthy long-term this condition management lifestyles.
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