Tips Keeping Your Body Cholesterol Remained at Safe Limit

Cholesterol within normal levels is needed by the body to make hormones, vitamin D and helps digest food. However, if cholesterol levels are too high, it can lead to fatal diseases such as stroke. Therefore it is very important to keep cholesterol levels of the body remain normal.
Recognize the cause of cholesterol

Cholesterol in the body is transported by 2 kinds of lipoproteins, namely HDL ( high density lipoprotein ) and LDL ( low density lipoprotein ). HDL is a good cholesterol that carries cholesterol from the body to the liver to be eliminated by the body. While LDL is the bad cholesterol that can cause the buildup of cholesterol in your blood vessels.

Cholesterol buildup in these blood vessels can cause several diseases, which can be fatal to the body, such as heart attacks and strokes.

High cholesterol does not usually provide any signs and symptoms, but can be known through blood tests. Signs and symptoms usually appear when high cholesterol has caused disease in the body. At the examination stage cholesterol may have caused a severe illness.

The chances of someone having high cholesterol are also affected by family history. If your parents have high cholesterol, you are more than twice as likely to suffer from high cholesterol as well.

Tips to avoid high cholesterol

High cholesterol is usually influenced by lifestyle factors. Frequent consumption of high-cholesterol foods such as red meat, seafood and dairy products and rarely exercise, will lead to high bad cholesterol and low good cholesterol.

Here are tips to keep cholesterol levels in the body remain normal:

a. Eat a heart-healthy diet

Healthy foods for the heart and good for your cholesterol include low fat (skim or fat free) foods, fruits, vegetables, nuts, seeds, fish, and wheat. Also use healthier oils like vegetable oil for cooking.

From the view of nutritionists, the way to maintain cholesterol levels is to reduce the intake of saturated and trans fats. The recommendation of the American Heart Association is to limit the intake of saturated fats by 5 to 6 percent of daily calories and minimize the amount of trans fats.

Reduce the intake of these two fats is to limit the intake of red meat, dairy products ( full cream milk , cheese, butter, cream, and yogurt ), fried foods and snack foods such as cakes, and biscuits.

b. Lifestyle is more active

Unhealthy lifestyle will reduce your good HDL cholesterol levels. So much less good cholesterol to get rid of bad cholesterol from the blood vessels. Physical activity or exercise is very important to keep your cholesterol normal.

Do moderate to high aerobic exercise for 40 minutes in 3-4 times a week. These good habits can keep your cholesterol levels normal. Sports you can choose include fast roads, swimming, cycling or dance classes.

c. Lose weight

Excessive weight and obesity are easier to have high bad cholesterol and low good cholesterol. Losing weight can keep your body's cholesterol levels. Just by losing weight as much as 10% can lower the risk of high cholesterol.

d. Quit smoking

Smoking can lower good cholesterol levels. With smoking, the risk for having coronary heart disease is higher in people with high cholesterol. Smoking also increases the risk of other diseases such as high blood pressure and diabetes. Quitting smoking can lower cholesterol levels and keep blood vessels of the body.

With a healthy lifestyle as above, you can keep your body's cholesterol levels to stay within normal limits. So, love your body by applying a healthy lifestyle !

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