1. Create a target
If you fall into the high risk of cardiovascular disease (family history, hypertension, obesity, and smoking), target doctors usually decrease the bad cholesterol (LDL) less than 70.
For those who are in the moderate risk group, reduction in LDL levels are considered to be good 130. If you are lucky to be in the low risk group, the target LDL level is less than 160.
2. Sport
Not only lower LDL levels, physical activity done regularly can increase good cholesterol (HDL) by 10 percent. According to research conducted by experts. The key is to do regular exercise.
3. Avoid saturated fats
Old theory says the way to reduce cholesterol is to stop eating eggs and other foods high in cholesterol. However, it is increasingly clear that the main culprit is saturated fat. That is why, limit food
4. Eat more fiber
Whole Cereal seeds, vegetables and fruit, is the best source of antioxidants that are good for the heart, but also lowering cholesterol. Water-soluble fiber is believed to be more effective in lowering cholesterol because it is like a sponge and easy to absorb cholesterol in the digestive tract.
5. Plenty of fish
There is much scientific evidence showing the benefits of eating fish rich in omega-3. American Heart Association recommends fish and fish oil supplements as a source of omega-3 is good for the heart.
6. Consumption of green tea
Studies in animals and humans suggest green tea contains a substance that can lower bad cholesterol.
7. Cholesterol-lowering drugs
In choosing fat-lowering drugs, consider the ability of these drugs in lowering bad cholesterol, triglycerides, and increase good cholesterol. Consider the side effects of drugs and considering the price factor is typically fat-lowering drugs should be used in a long time.
8. Quit smoking
Smokers usually have very little good cholesterol levels.
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