How To Prevent High Cholesterol

Ways To Prevent High CholesterolYou never forget your pin code, your telephone number or maybe even your weight. But do you at all know your cholesterol levels? Chances are you don’t know. Such ignorance can be dangerous or maybe fatal. High cholesterol affects millions of adults all over the world and is a top risk factor for heart disease. There are two types of cholesterol that exist in the body; HDLs or high density lipoproteins and LDLs or low density lipoproteins, also referred to as “good’ and ‘bad’ cholesterols respectively. The “bad” cholesterols or LDLs travels from the liver to the heart and increases the risk of a heart attack.

High Cholestrol SymptomsHigh cholesterol refers to a condition wherein the levels of low density lipoproteins rise above normal and high density lipoproteins become too low. This imbalance in the body leads to several cardio vascular diseases like stroke, high blood pressure, heart disease and diabetes. Doctors are trying many new things to conquer cholesterol. However, there are certain things you can do from your end to prevent high cholesterol.


Ways To Prevent High Cholesterol

Consume Monosaturated Fats

Use more of monosaturated fats instead of saturated fats as they decrease the levels of low density lipoproteins but keep the HDL levels intact. Research has proved that when this happens the risk of getting heart disease drops by 35 percent. Monosaturated fats are found in avocados, mustard and groundnuts, as well as in olive, canola and groundnut oils. Reduce the intake of butter. Use low fat milk, like skimmed milk and low fat meat.


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Avocado


Limit Saturated Fats

Decreasing the consumption of saturated fats is the single most way to reduce cholesterol. Saturated fats are the only food components that trigger the liver to produce more of LDLs. LDLs are responsible for blocking the arteries in the heart. Saturated fats are found in abundance in meat and dairy products like milk, cheese and butter. Another category of “bad” fat called trans-fatty acids are produced when unsaturated fats are chemically processed to turn into a solid.

 CheeseThese trans-fatty acids not only increase the levels of LDLs but frequent consumption can also lower HDLs and therefore highly dangerous for your health. TFAs or trans-fatty acids are found in deep-fried fast foods as well as packaged foods like crackers and biscuits.


Exercise and Lower Your weight

Exercise is universally recommended by all doctors for preventing the onset of any disease and high cholesterol is no exception. A combination of a smart diet and rigorous exercise helps in raising HDLs and eliminating LDLs. Exercise boosts metabolism of your body and helps in dissolving fats. This keeps your cholesterol levels low. At any given point people who are overweight will have 10 to 15 percent less HDLs than those who are not. Therefore, maintain an ideal weight.

Exercise


Soluble Fibres

If you want to control cholesterol you must consume large quantities of soluble fibre that helps to lower the LDLs but keeps the HDL levels intact. Soluble fibres are found in abundance in fruits and vegetables like oat bran, rice bran, peas, beans, barley, citrus fruits, strawberries, carrots and apples. Psyllium a concentrated source of soluble fibre found in many cereals must be consumed regularly. Research tells us, 12 grams of psyllium every day reduces your cholesterol count by 5 percent.

Soya proteinStudies have proved that soya proteins are capable of lowering LDL counts by almost 13 percent and triglycerides by more than 10 percent. Therefore, start consuming 2 to 3 tablespoons of soya proteins every day. You can get them in large quantities in soya chunks or granules and soya milk. Omega 3 fatty acids cut cholesterol by reducing LDLs and triglycerides. A variety of fishes like salmon and mackerel are a rich source of omega 3 fatty acids.


Vitamin Supplements

To prevent plaque formation in your arteries take 400 IUs of vitamin E every day. Niacin another name for vitamin B3 is also helpful especially when HDLs are low and triglycerides are high. However, it should be consumed only under medical supervision as it has side effects.

Vitamin E


Stop Smoking

On an average cigarette smoking causes a drop in the HDL levels in your body by at least 6 percent and this percentage is even higher for those who smoke frequently. Some studies have also proved that second hand smoke too have the capability of reducing HDLs and is a major cause behind heart and blood vessel diseases that could lead to death.

Stop SmokingThe cholesterol levels in your body should be perfectly balanced to avoid fatal diseases. Get your cholesterol checked from time to time to ensure good health. Total cholesterol in your body should be not more but less than 200 mg/dl, LDLs should be within the range of 70 to 130 mg/dl and HDL count should be 60 or more to maintain optimum health.

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    • Combines vitamins, minerals, antioxidants and other nutrients along with healthy hair, skin and nails support
    • This comprehensive and complete formula delivers a total of 36 nutrients comprising vitamins, minerals, antioxidants, health blends, amino acids in one convenient daily dose.
    • Contains Biotin for Healthy Hair Care.
    • Providing 100% RDA limits for maximum Vitamins & Mineral. Contains 13 Amino Acids. Helps support strong nails. Helps support lustrous hair.
    • Manufactured in World Class Manufacturing Standards.
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    • Fast-acting Whey Protein Isolate & Whey Protein Concentrate is the leading Protein source. Setting New Gold Standards 116.85 kcal Energy, 25g Protein, 0.85g Fat, 0g Sugar, 0023g Trans Fat Per 33g Serving. ZERO SUGAR!
    • Higher protein percentage (25g of protein, 88.45% Whey protein by weight). Enriched with Calcium, Sodium, Potassium and Amino Acids.
    • Includes Ultra-Filtered Whey for less cholesterol, fat & sodium. 5.84G BCAA's and 4.13g L-Glutamic Acid. Rich Double Chocolate Flavor. Instantized to Mix Easily Using a Glass and Spoon.
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    • PLEASE NOTE: MuscleXP Brand is owned by Emmbros Overseas. Across all Online Platforms, the orders are supplied directly by the company and therefore 100% original and does not require any authenticity check. None of the MuscleXP products come with any Printed Foil inside the Box. However, All Jars come with MuscleXP Printed Seal outside the Jar.
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    • Forskolin Extract has been studied for its potential to reduce appetite, manage weight. Combined with a healthy diet and exercise, desired goals can be achieved!
    • All-natural weight management supplement. Promotes healthy metabolism
    • This natural vegan formula will effectively support both male and female weight management. Finally you can start and finish a DIET that will work.
    • Rapid dissolving vegetarian capsule helps the active ingredients metabolize in the body so very little product “is wasted” and passed through your system.
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