To reduce or hold your cholesterol under control, reduce your intake of animal fats.
If you can, avoid or at least in small quantities consume meat products, whole milk and fatty meat as well as hydrogenated fats (prepared foods, sweet pastries and cakes). Let your breakfast to reduce to black bread with cottage cheese instead of a croissant or donuts.
Make the food with olive oil, rich in oleic acid (monounsaturated), which has a major impact on cholesterol, because it reduces the total LDL, bad cholesterol and increases HDL, the good cholesterol.
You should have on your menu blue fish (tuna, sardines, salmon). At least twice a week, eat fish because it is rich in omega-3 fatty acids, which have an important protective function for the body.
Sport. You must be engaged with physical activity. Aerobic exercises like walking, slow running, cycling, swimming … Exercise is good if you continually practice it and not this to be intermittent effort.
Half an hour a day it is enough for you.
Many fruits and vegetables. In that way you enter vitamins in your organism, minerals, antioxidants, fiber, but without fat. It is recommended to eat at least one meal of vegetables per day and two meals fruit.
Increase your intake of fiber. They reduce the absorption of cholesterol in the intestine, and are good for the prevention of weight gain. They can be found in integral cereals, fruits and vegetables.
As greater your weight is as bigger the chances are to increase cholesterol levels and blood pressure. Increases the risk of diabetes. Increased weight force the heart to work more, further burdening the blood vessels.
Keep the blood pressure under control. Increased cholesterol in the arteries increases the pressure and thus the risk of heart attack. It is important to reduce the intake of salt.
If you are constantly stressed out, it is harmful to the health of venous composition. It is enough to read a good book, practice yoga …