Eat garlic
Cholesterol lowering effects of garlic have been demonstrated repeatedly in people with normal and high cholesterol. Eat all the garlic you can. If you are worried about the odor, take the tablets instead.
Cholesterol lowering effects of garlic have been demonstrated repeatedly in people with normal and high cholesterol. Eat all the garlic you can. If you are worried about the odor, take the tablets instead.
Take niacin – carefully
Niancin is proven effective for lowering LDL and raising HDL. It is also one of the cheapest drugs available for lowering cholesterol. But, without medical supervision it may not be totally safe. A dose high enough to lower cholesterol can cause extremely high blood sugar or liver damage.
Niancin is proven effective for lowering LDL and raising HDL. It is also one of the cheapest drugs available for lowering cholesterol. But, without medical supervision it may not be totally safe. A dose high enough to lower cholesterol can cause extremely high blood sugar or liver damage.
Take vitamin E
Studies indicate that vitamin E may have a positive impact on lowering cholesterol when taken in fairly large quantities – up to 800 IU per day. This is more than you can get from your diet alone. Larger amounts do not seem to cause any harm.
Take Calcium
One study indicates that when 56 people took a calcium carbonate supplement, their total cholesterol went down 4 percent and their HDL increased 4 percent. That was taking a dosage of 400 milligrams of calcium three times a day with no harmful effects reported. That does refer to calcium carbonate.
One study indicates that when 56 people took a calcium carbonate supplement, their total cholesterol went down 4 percent and their HDL increased 4 percent. That was taking a dosage of 400 milligrams of calcium three times a day with no harmful effects reported. That does refer to calcium carbonate.
Take a multivitamin – it can’t hurt
While you are building your calcium and vitamin E intake, remember the old standby, vitamin C. It is the number one immune system booster and also drives up HDL. A study of people who took more than 60 milligrams of vitamin C per day (60 milligrams is the RDA) had highest LDL levels.
Fill up on fiber
Soluble fiber, the kind found in oat bran, does help lower LDL and raise HDL. As little as three grams per day of fiber from oat bran or oatmeal can be effective. There are 7.2 grams of soluble fiber per 100 grams of dry oat bran and five grams of soluble fiber per 100 grams of dry oatmeal. There are other sources of fiber as well such as barley, beans, peas and many other vegetables. Corn fiber is also good for reducing LDL, lowering it by as much as 5 percent in a recent study. Pectin, which is found in fruits like apples and prunes, reduces cholesterol even better than oat bran, as does psyllium which is the fiber you find in many breakfast cereals and bulk laxatives.
Fill up on fiber
Soluble fiber, the kind found in oat bran, does help lower LDL and raise HDL. As little as three grams per day of fiber from oat bran or oatmeal can be effective. There are 7.2 grams of soluble fiber per 100 grams of dry oat bran and five grams of soluble fiber per 100 grams of dry oatmeal. There are other sources of fiber as well such as barley, beans, peas and many other vegetables. Corn fiber is also good for reducing LDL, lowering it by as much as 5 percent in a recent study. Pectin, which is found in fruits like apples and prunes, reduces cholesterol even better than oat bran, as does psyllium which is the fiber you find in many breakfast cereals and bulk laxatives.
Quit smoking
Smoking promotes the development of atherosclerosis. Tobacco smoke is actually more damaging to the heart than the lungs. Smokers have a higher chance of having a heart attack (three times greater than nonsmokers) and a greater risk of dying of the attack (twenty one times greater than nonsmokers.) Tobacco smoke contains carbon monoxide, which is uniquely damaging to the heart. Not only does it reduce the amount of oxygen the heart receives, it also actually damages the cells of the heart, rendering them less able to produce energy and thereby weakening the heart. In addition to the dangers of carbon monoxide, there’s the danger of the nicotine. Nicotine interferes with the electrical impulses that cause the heart to beat. When the blood flow is compromised, the heart can beat in a fast, uncontrolled, irregular beats that actually cause a heart attack. If you smoke, reducing the risks of atherosclerosis is yet another reason to stop. Even if you have smoked for years, stopping now can still immediately help combat the development of atherosclerosis.
Smoking promotes the development of atherosclerosis. Tobacco smoke is actually more damaging to the heart than the lungs. Smokers have a higher chance of having a heart attack (three times greater than nonsmokers) and a greater risk of dying of the attack (twenty one times greater than nonsmokers.) Tobacco smoke contains carbon monoxide, which is uniquely damaging to the heart. Not only does it reduce the amount of oxygen the heart receives, it also actually damages the cells of the heart, rendering them less able to produce energy and thereby weakening the heart. In addition to the dangers of carbon monoxide, there’s the danger of the nicotine. Nicotine interferes with the electrical impulses that cause the heart to beat. When the blood flow is compromised, the heart can beat in a fast, uncontrolled, irregular beats that actually cause a heart attack. If you smoke, reducing the risks of atherosclerosis is yet another reason to stop. Even if you have smoked for years, stopping now can still immediately help combat the development of atherosclerosis.
Reduce sugar intake
Many people don’t realize that sugar affects cholesterol and definitely affects triglycerides. Sugar stimulates insulin production, which in turn increases triglycerides. Men in particular, seem to be sensitive to this effect from sugar. The mineral chromium which helps to stabilize blood sugar, can also raise the level of HDL. 100 mcg of chromium three times daily can help to improve your cholesterol levels.
Many people don’t realize that sugar affects cholesterol and definitely affects triglycerides. Sugar stimulates insulin production, which in turn increases triglycerides. Men in particular, seem to be sensitive to this effect from sugar. The mineral chromium which helps to stabilize blood sugar, can also raise the level of HDL. 100 mcg of chromium three times daily can help to improve your cholesterol levels.
Eliminate alcohol
Alcohol elevates serum cholesterol triglycerides and your uric acid levels as well as potentially increasing blood pressure all of which promote heart disease. So, the best bet would be to eliminate it totally.
Alcohol elevates serum cholesterol triglycerides and your uric acid levels as well as potentially increasing blood pressure all of which promote heart disease. So, the best bet would be to eliminate it totally.
Exercise regularly
Exercise can lower LDL cholesterol and boost HDL cholesterol. Both aerobic exercise such as walking, jogging, swimming, bicycling and cross country skiing and strength training like lifting weights or using weight machines all promote the improvement of cholesterol levels.
Exercise can lower LDL cholesterol and boost HDL cholesterol. Both aerobic exercise such as walking, jogging, swimming, bicycling and cross country skiing and strength training like lifting weights or using weight machines all promote the improvement of cholesterol levels.
Eliminate caffeine
People who drink large amounts of caffeine (more than 6 cups a day) are far more prone to elevated cholesterol. That connection does not hold for tea drinkers. Limit your coffee intake to no more than one cup a day and eliminate caffeinated sodas entirely.
People who drink large amounts of caffeine (more than 6 cups a day) are far more prone to elevated cholesterol. That connection does not hold for tea drinkers. Limit your coffee intake to no more than one cup a day and eliminate caffeinated sodas entirely.
কোন মন্তব্য নেই:
একটি মন্তব্য পোস্ট করুন