How to reduce cholesterol without harm for health?

Let’s talk about how to reduce cholesterol. Cholesterol is a waxy substance that can lead to such unpleasant results, such as difficulty getting blood to the heart, blocking the body’s arteries, as well as labored breathing and obesity. A large proportion of this substance produces the liver, and only a small fraction of the cholesterol we get from food.

What is cholesterol

We cannot say that cholesterol is responsible for the body is exceptionally harmful. First and foremost, he is a construction material needed for the brain, heart, muscles etc. to not have health problems related to the amount of cholesterol in blood, it is necessary to monitor its level. Below we will tell you about all the possible ways of lowering cholesterol. The most dangerous consequence of high blood levels of this substance is atherosclerosis. In this case, doctors recommend the medication.

Medicines solution to the problem of high cholesterol

  • Statins. These medicines help to reduce the level of substance up to 60%. This is the most common group of drugs against high cholesterol. However, their method has a number of side effects, such as muscle pain or malfunction of the gastrointestinal tract.
  • Fibroeva acid. Side effects are present.
  • Medications related to the allocation of bile acids. These drugs affect the slow process of developing a liver cholesterol.

These medications that the doctors prescribe only in cases when the level of the substance in the blood exceeds the norm. In other cases, to reduce the level help proper nutrition, diet and lifestyle changes. Take a closer look at each block of tips.

Diet to lower cholesterol

Diet to lower cholesterol

  • Include in your daily diet foods that contain fiber. If one of these products to make a dish, it will be not only useful but also delicious. So daily try to eat:
  1. Oatmeal. Do not add a lot of butter or sugar, such as oatmeal will not affect the level of substance.
  2. Whole wheat bread. You can have black and rye bread, because it contains a large number of necessary fiber.
  3. Fruit. There is a need, first, those fruits that have a lot of fiber. It prunes, pears, apples, etc.
  4. Beans, beans.
  5. Nuts. Nuts are not only good for the body fats but also fiber. You can eat any nuts, such as almonds.
  • Purchase dietary supplements that provide the body with fiber. It is quite affordable drugs produced in the form of powders, tablets, etc. Before taking such supplements be sure to read the instructions.
  • Limit the use of products containing TRANS fats. Such products contribute to the production of cholesterol. The main this product is butter. Try time diet is to abandon it, replacing with olive oil. Also, it is necessary to refuse meat in favor of fish, plus egg yolks and fatty dairy products. Do not completely eliminate dairy products from the diet, or just buy low-fat products or with a minimal amount of fat. To refuse it is necessary, also, and the margarine.
  • Often eat fish. There is such a thing as «healthy cholesterol». Source of such nutrients are the fish, especially mackerel, tuna and salmon. Recommended or bake it in the oven, or fry on the grill.

often eat fish

Now we will tell you what changes you should make in your lifestyle to lower your cholesterol.

Lifestyle to reduce substance

  • Daily exercise. Moderate exercise is a great way to reduce the amount in the blood of bad cholesterol and replacing it with «useful». If you exercise in the morning you can’t, try to set aside your daily routine for at least 5 minutes for a small charge.
  • Ditch unhealthy habits. At first glance, this recommendation may appear obvious, nonetheless, alcoholic beverages and Smoking accelerate the process of developing the liver of harmful substances. However, doctors have another, opposite idea: the use of alcohol, on the contrary, reduces cholesterol. However, they are talking about a small amount of alcohol which is drunk for this purpose. In all good measure.
  • Be sure to consult your doctor.
  • Will get new knowledge about this disease. If you encounter a problem like high cholesterol, you should know all about it. If you are reading this article then it is the right way. Try to collect as much information as possible about what this substance is, why it is necessary for the body, what threatens the elevated levels in the blood, etc. Become a kind of expert in this matter. It is necessary, first and foremost, for you to need it you could correctly take care of your health.
  • Find yourself a support. High cholesterol is something that today faces a huge number of people. So, this illness maybe something to limit you, but if you share my fate with those who have experienced this, you will become much easier and more interesting to be treated.

the rejection of bad habits

We gradually approached the most important unit of fight against harmful substance, namely to the diet.

Diet for reducing substances

There is a rough diet plan includes Breakfast, lunch, dinner and snacks. Consider each stage of the meal.

Breakfast

The first option

  • Some oatmeal, cooked in water.
  • Low-fat yogurt with pieces of Apple.

The second option

  • Low fat cottage cheese.
  • Rye bagel.
  • Pear.

cheese for Breakfast

The third option

  • 2 grain toast.
  • Banana.

Lunch

The first option

  • Salad with garlic, pepper, spinach and salmon.

The second option

  • Chicken soup. Olives and cucumber.

chicken soup

The third option

  • Sandwich of arugula, mozzarella, tomato.

Dinner

The first option

  • Oven baked potatoes with broccoli.

The second option

  • Mackerel and cabbage.

The third option

  • Salmon, grilled, vinaigrette.

grilled salmon

Snacks

Try to do small snacks throughout the day. The options for snacks:

  • Nuts.
  • Carrots.
  • Celery.
  • Broccoli, etc.

vegetable snacks

Another important tip: during the day you should drink at least 1.5 liters of mineral water.

Here are some more tips to lowering cholesterol.

Other tips

  • Include in the diet foods positively affect blood vessels. It products such as ginger, garlic, curry, onions, etc
  • If you are eating chicken, always remove it from the skin. Also try to eat lean meat, for example, rabbit meat. From pork, beef and veal will have to be abandoned at the time of treatment.
  • Carbonated water to replace the mineral water and tea. Give preference to black instead of the green tea.
  • Try to eat dark chocolate, it is proved that it has a positive effect on reducing substance.

Also do not forget that not in all cases it is possible to cope with a high cholesterol diet and proper nutrition. Sometimes a doctor with such ailment is necessary.

Video instruction

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