Lowering blood lipids can prevent heart disease, and the improvement of diet and lifestyle is also crucial in addition to medication. The MD network is proposed, summed up the 11 coup to reduce blood lipids, try.
1. two cups of green tea a day. 2 to 3 cups of green tea or 100 to 750 milligrams of green tea extract a day can help reduce total cholesterol levels.
2. eat heart foods. Control of hypertension and the low-fat diet helps lower blood lipid levels, the diet includes lots of fruits and vegetables, whole grains, fish, poultry and low-fat dairy products, the calories, saturated fat and cholesterol content is very low. A vegetarian diet can also help lower cholesterol levels.
3. eat more high fiber foods. The American Heart Association says 94% of the cholesterol will be reabsorbed by the body when the fiber is inadequate. Foods such as oatmeal, barley, prunes and beans are rich in water-soluble fibers that help to drain cholesterol from the gut.
4. often drink red wine or grape juice. A University of California study found that a glass of red wine or grape juice per day can improve good cholesterol levels and lower bad cholesterol levels. Saponin in red grapes and plays a key role, rich foods include soybean saponin and olive oil.
5. reduce cholesterol intake. Phytosterols in foods such as corn and soy oil can block cholesterol absorption, reducing total cholesterol and bad cholesterol by 10% and 14%, respectively. Eating at least 1.3 grams of plant sterols (low saturated fat and low cholesterol foods) per day can reduce the risk of heart disease. In addition, vitamin supplements and fortified foods, such as orange juice, bread and butter, should be added when necessary.
6. eat more fish. Salmon and salmon and other oily fish are rich in Omega -3 fatty acids, can reduce triglycerides and bad cholesterol levels increase good cholesterol levels. The American Heart Association recommends eating at least 100 grams of fatty fish each week.
7. eat nuts often. The Loma Linda University School of public health in 2010, a study found that eating two nuts a day (about 57 grams), can significantly reduce the bad cholesterol and triglyceride levels.
8. eat less red meat. Foods rich in saturated fats, whole milk, red meats, palm oil and coconut oil should be eaten less, and healthy fats, such as olive oil and canola oil, should be avoided. Foods containing trans fats should also be avoided.
9. minus belly. Cardiologists Dr. Rita Redberg of California University said, panzon increased the risk of cardiovascular disease, especially hypertension and high blood sugar and other symptoms, but also increase the weight exceed the standard of bad cholesterol in the blood. Women lose 2.3 - 4.5 kilograms, helping to lower their total cholesterol levels.
10. exercise regularly. A long-term study involving 8000 people at the University of North Carolina in the United States found that 30 minutes of moderate exercise per week can reduce triglyceride levels and improve good cholesterol levels. If the work is busy, three 10 minutes of exercise also have the same effect.
11. reduce the pressure. Too much pressure can also lead to elevated cholesterol levels. Studies have found that people who are good at meditation, deep breathing, laughing, exercising, increasing nutrition and solving problems have relatively high levels of cholesterol. People who are not good at extracting their bad cholesterol and triglyceride levels are relatively high.
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