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Sunday, November 25, 2018

Top seven way to reduce cholesterol level

     1. Focus on Monounsaturated Fats.....
You may have heard that eating nuts and olive oil can be good for your health – these are two great sources of monounsaturated fats. Although nuts are high in fat (and even contain saturated fats), this is where we again draw the line that not all fats are created equally. Omega-3’s are always a hot topic. Fish and fish oil are great whole-food sources of these fats.   Omega-3’s are a type of PUFA that helps to reduce inflammation in the body, lower triglyceride levels and improve heart functioning. Heart disease is much more common in people with diabetes. Certain fats can increase the level of cholesterol in the blood…and the risk for heart disease. Fats found in foods are not all the same. Both the type and amount of fat contribute to heart disease. The American Heart Association recommends eating fish (particularly fatty fish) at least two times a week. Fish is a good source of protein and healthy unsaturated fats. Fish is also a source of omega-3 fatty acids, which benefit the heart of healthy people and those at risk for or who have cardiovascular disease.

     2. Use Alcohol in Moderation..... 
It is one of the most harmful risks to health. At least 61 different types of injury, illness or death, which are potentially caused by the consumption of alcohol, have been identified. Adverse effects of alcohol have been demonstrated for many disorders, including liver cirrhosis, mental illness, and several types of cancer, pancreatitis, and damage to the fetus among pregnant women. Alcohol consumption is also strongly related to social consequences such as drink–driving injuries and fatalities, aggressive behavior, family disruptions, and reduced industrial productivity. Approximately 2 billion people worldwide consume alcohol, around 76 million or more than one percent of whom have been estimated to be suffering from alcohol consumption disorders.
The actual alcohol guideline has changed relatively little over time. In 1980, the guideline stated “If you drink alcohol`` do so in moderation.
Alcohol misuse is associated with a large range of personal, social, and health problems. Personal and societal costs include reduced vocational and educational performance, family and social disruption, and contact with the criminal justice system.

     3. Eat Soluble Fiber..... 
Foods rich in this type of fiber include oatmeal, nuts, beans, apples, and blueberries. The health benefits include Heart protection: Inside your digestive system, soluble fiber attaches to cholesterol particles and takes them out of the body, helping to reduce overall cholesterol levels and the risk of heart disease. Eat more fiber. You've probably heard it before. But do you know why fiber is so good for your health?
Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium.
Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans, and potatoes, are good sources of insoluble fiber.

     4. Lose Weight..... 
By substituting whole grains for refined grains like white bread, cakes, cookies, and pretzels, you add much-needed fiber and will fill up faster so you're more likely to eat a reasonable portion. Choose whole-wheat bread and kinds of pasta, brown rice, bran flakes, popcorn, and whole-rye crackers.
 Whenever you can, use the low-fat versions of salad dressings, mayonnaise, dairy products, and other products. "You can trim calories effortlessly if you use low-fat and lighter products, and if the product is mixed in with other ingredients, no one will ever notice," says Magi. More smart substitutions: Use salsa or hummus as a dip; spread sandwiches with mustard instead of mayo; eat plain roasted sweet potatoes instead of loaded white potatoes; use skim milk instead of cream in your coffee; hold the cheese on sandwiches; and use a little vinaigrette on your salad instead of piling on the creamy dressing.

     5. Exercise..... 
From weight training to healthy exercise programs, find health and fitness information for a healthy lifestyle Why it's a winner: You can walk anywhere, anytime. Use a treadmill or hit the streets. Interval training boosts your fitness levels and burns more calories to help you lose weight. The basic idea is to vary the intensity within your workout, instead of going at a steady pace.

     6. Don't Smoke..... 
Smoking can affect some of the medicines used to treat high blood pressure. Smoking increases the risk of strokes and heart attacks in people with high blood pressure. Some small studies have also shown that smoking lowers good cholesterol (HDL) and raises bad cholesterol (LDL.). The combination of smoking and having high cholesterol dramatically increases your risk of heart attack, but quitting smoking protects your heart health.

     7. Lower Your Cholesterol Levels.....

Cholesterol is made in your liver and has many important functions. For example, it helps keep the walls of your cells flexible and is needed to make several hormones. However, like anything in the body, too much cholesterol or cholesterol in the wrong places creates problems. Another chief factor is having high cholesterol, particularly when it’s coupled with other issues like high blood pressure, diabetes, and, yes, smoking. Having more than one risk factor acts as a “double whammy” on your body, says Mr. Nitin Damle, an internal medicine physician in Wakefield, Rhode Island, and president of the American College of Physicians.

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