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Reducing Cholesterol is not as difficult
as what most medical practitioners would have told you. In fact if you
follow few simple but discipline steps, you may well achieve a
favorable Cholesterol level in no time.
There are 2 types of cholesterol:
Good(HDL) and Bad(LDL) Cholesterol. When we say reducing cholesterol
level, we may mean either of these:
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to decrease the Bad Cholesterol by
reducing food that has trans fat
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to increase the Good Cholesterol by
increasing food which are rich in omega-3 such as fish, ground flaxseed
or canola oil
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to bring the ratio of good and bad
cholesterol to 1:2.5(one to two and half). Which means that if you
increase the intake of bad cholesterol, then you must also increase the
good ones too.
Tips on how to reduce your cholesterol level successfully.
If you follow these tips diligently, you
may find your cholesterol level to acceptable healthy level. Here are
the step:
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reduce your weight if you are overweight.
The ideal BMI (Body Mass Index) for a healthy person is between
18.5-24.9 according to National Heart Lung and Blood Institute.
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Reduce red meat consumption. Take maximum
3 servings per week.
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Avoid fast food at all cost. They contain
the lowest grade omega-6. These food are prepared in such a way the oil
has been turned into trans fat. Trans fat is the main course of Bad
Cholesterol.
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Limit you alcohol intake to a maximum 1
cup a day.
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Quit smoking at all cost
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Include fruits and vegetables in your
diet. They provide most of you daily needed nutrients and mineral.
Better alternative to even healthier lifestyle is to take raw
vegetables.
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Include wholesome grain food: whole meal
bread, whole meal pasta, whole wheat flour, unpolished rice
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Include more fish in your diet. The
amount of omega-3 present in fish actually helps to extract the bad
cholesterol from your arteries.
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Exercise, exercise, exercise. They help
in many ways.
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Have enough rest: at least 8hours a day.
Optimum rest can be achieve when we retire before 11pm at night. If you
are tired out through exercise, you have a very good chance of having
undisturbed sleep at night.
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Give yourself 15minutes each day to
meditate. If you are not familiar with meditation, just find a peaceful
corner, sit down comfortably and close your eyes. Think of your
achievement you have done on how to reduce your cholesterol level.
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