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Title : How to Control Cholesterol- Simple Ways to Reduce Cholesterol!
link : How to Control Cholesterol- Simple Ways to Reduce Cholesterol!

How to Control Cholesterol- Simple Ways to Reduce Cholesterol!

high levels of cholesterol can lead to heart disease- He knows that very well and maybe that's why you are reading this piece of information about controlling cholesterol. Your doctor has finally declared he had feared for a long time-high levels of cholesterol in the blood! Now is the time to make a game plan for lower cholesterol levels. So, what has researched until now must go to lower cholesterol foods, exercise, lifestyle changes and so on. You know very well then that a small change in your diet and lifestyle is what is needed to lower cholesterol and heart disease. What we do not know is - where to start and how to form a strategy to reduce cholesterol? This may write then actually will help. Read about these simple steps to control cholesterol!

Step 1- No Panic- His only cholesterol can be controlled!

Your cholesterol fair and nothing that can not be controlled. Therefore, do not panic, but their power a little stronger will, since it will now doing what it has done until now that will alter your habits, your diet, your lifestyle. You have to reduce LDL or bad cholesterol and raise HDL cholesterol or good cholesterol. Start your diet below.

Step 2 Have Lower Cholesterol Food!

What are they? Foods rich in antioxidants, plant sterols, omega-3 fatty acids, soluble fibers like pectin, etc. In short, they are:

• Fruits
• Vegetable
• Fish
• Nuts
• Whole Grains
• beans

start your day with a bowl of oatmeal or whole grain cereal. may also have grains such integers as wild rice, popcorn, brown rice, barley and whole wheat flour (of course, is not good in the morning!)
go for fatty fish like salmon, tuna, trout, sardines and fry them but just do not. Avoid red meat and white meat have controlled parts.
have at least five servings of fruits and vegetables during the day. If you think how you could do this is the answer here. Include some fruit at breakfast. Having vegetables at meals and you can also have them as snacks. How can become vehicles snacks must be discovered through some interesting recipes that are naturally low in fat and oils! You can make fruits during snack time in the office as well.

Having nuts such as walnuts and almonds every day. Nuts are, however, high in fat and calories, so be sure you eat only a handful of them. Nuts mean these nuts are naturally and not covered with sugar or chocolate!
Start cooking with oils such as canola, olive, safflower oils - Helps levels of bad cholesterol. Avoid butter and palm oil or any other oil with trans fats. And remember, even good fats have calories- so eat in moderation.
Avoid bad carbs as those found in white bread, white potatoes, white rice, cakes, etc.

Step 3- Control your portion of food to lose weight and control cholesterol!

Having a healthy diet does not mean you are free to eat in any amount you want! Excess is always problematic. Therefore, control portions. This will aid in weight loss (which is also one of the need to reduce cholesterol) as well as in controlling cholesterol. But the shape of the part of control? Use your hand to measure their portion of food.

• A serving of meat or fish is equal to the amount that fits in the palm of your hand.
• A serving of fruit equals the size of a fist.
• A serving of cooked vegetables, rice or pasta equals that fits in your cupped hand.

When eating out, choose grilled, baked, steamed, grilled and food and avoid fried foods. Get other sauces. Presort to pack half of your meal. These small steps will really help in reducing cholesterol levels.

Step 4 Get physically active to control cholesterol!

And believe do not have to go to the gym to do that. As simple as a walking exercise can do that for you. But remember, you have to be regular in that- at least 30 minutes of physical activity five days a week is a must. If you do not find much time daily, vigorous exercise, like running for 20 minutes three times a week. If you do not like that too, develop interest in activities such as gardening, dancing or taking the stairs instead of the elevator. Remember, you have to move your body if you want to lower your-high levels, cholesterol even if it is not doing housework!

Step 5- Do not be Stressed - leads to high cholesterol

Many studies have found that stress may directly increase levels cholesterol. So it is not stressed. Stress-prone people find it a little difficult but where there is a will there is a way! If stressed, reduce stress levels through relaxation exercises and meditation. Go to deep breathing. It is the simplest game to break the stress that can be done anywhere!

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