How to control high cholesterol?

If your cholesterol is high, you need to reduce this to prevent cardiovascular complications. This paper will tell you how with just 5 steps you can keep it under control and avoid risking your health.

Levels above 200 mg / dl total cholesterol values above 100 to 130 mg/dl LDL or bad cholesterol, can silently affect the heart and circulatory system.

To prevent this from happening you need to know how to control high cholesterol. To do this you can put into practice five steps to help you keep it under control.

5 steps to keep cholesterol under control

1. Replaces by low fat whole foods.

2. Increased consumption of fruits and vegetables, preferably raw, whole, into juice or smoothies. These foods are rich in antioxidants and fiber that traps and removes excess cholesterol in blood.
3. Drink alcohol in moderation, red wine contains tannins and flavonoids, has cardioprotective properties. It is suggested to drink two glasses of red wine per day, if you are male and one drink daily if you are female.
4. Do not smoke, smoking can not only increase your cholesterol levels, but is by itself another risk that can affect your heart.
5. Walk 40 minutes every day. This aerobic exercise helps to mobilize the fat and free fatty acids lead to the cell for subsequent combustion.

If you do not know how to control your high cholesterol, remember each of these steps and you will reduce naturally.

Keep in mind that it is sometimes necessary to take special medication for control of hypercholesterolemia and to complement these tips. So do not hesitate to go to your doctor about any concerns.

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This is because they increase LDL cholesterol (bad) cholesterol and lowers HDL (good) and acting on inflammatory mechanisms that accelerate the development of ateroesclerosis.También may increase the risk of diabetes by modifying the metabolism of fatty acids in the adipocyte or fat cell.

In short, there is no justification for their use, for which they provide no nutritional benefit, so it should be restricted to the maximum. To avoid health hazards, you should not consume more than 1 gram daily.

2. What can we do to reduce your consumption?

Priority should be given to the intake of natural products and cooked at home. For frying, cooking and drinking raw preferably be used olive oil.

On the other hand, we must flee from fast food, cooked food, bottled sauces, industrial bakery products, snacks and snacks, some biscuits and bagged snacks and fried in fat dealimentos unidentified. But there is an adequate food labeling, consumer education and commitment of the authorities and the food industry to reduce trans fat intake.

3. Fat foods to be avoided

- Fast Food Fries
- Precooked
- Industrial bakery and pastry
- Potatoes “bag”
- Snacks
- Goodies
- Some margarines
- Microwave Popcorn

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1. Avoidable danger

Some unsaturated fatty acids obtained through the hydrogenation of certain vegetable oils, which makes semi-solid fats for use in food preparation and processing.

They are found in cheap oil for frying in fast food places, some margarines, convenience foods, bakery products, confectionery and biscuits, crisps “bag”, snacks, candies and microwave popcorn.

Its aim is to preserve food longer, improve flavor, promote stability in the fry or make them easier to spread. They are also cheaper than other vegetable fats. Trans acids increase the risk of myocardial infarction more than any other macronutrient.

The consumption of approximately 5-8 grams per day (about 2 to 3% of total calories) increases from 23 to 30% the risk of myocardial infarction. They are also associated with an increased risk of diabetes. This type of fat is much more damaging to health than animal fats.

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