6 Steps to Decrease LDL Cholesterol and Triglycerides

salmon omega 3 rich lowers cholesterol

1. More bluefish

You do not eat fish often? Well, you should because it is one of the foods that lower cholesterol. Fish rich in fatty acids omega-3, such as trout or salmon, make our triglyceride levels decrease and with them, our index of blood fat. The formerly called vitamin F is also found in flax seeds and chia, hemp seeds and walnuts. Its properties were discovered by observing weak cardiovascular diseases among cultures where omega-3 consumed in large quantities, such as the Inuit or traditional Japanese. Actually, the omega-3 significantly increases clotting time of blood and therefore contributes to heart health in the long term. Again, it also makes good cholesterol increase.

2. Many nuts

Experts also advise eating nuts. Numerous studies show that moderate consumption lowers our level of bad cholesterol and triglycerides. Walnuts, however, are rich in calories: you have to keep them at the daily calorie maximums recommended by us doctor.

3. Not all fats are bad

Saturated fats found in red meat, for example, or in some oils, such as palm or the coconut are not good for the health of our heart, but others such as olive or canola are healthy if we consume them in moderation.

4. Watch your weight

Even just a little extra weight increases the risk of cardiovascular accident, especially when combined with other factors such as hypertension or high levels of blood sugar. When we are overweight, we tend to accumulate in our body a higher amount of bad cholesterol. Many people dump their high cholesterol levels simply by thinning.

5. A little exercise

If all specialists recommend something, that’s moving. Even the habit of investing ten or twenty minutes a day in a light gymnastics routine in running or walking makes our cholesterol levels begin to drop. If you are thinking of losing long-term cholesterol and keep your levels healthy, it is not just by diet alone : it is essential to do a bit of exercise.

6. And manage stress

In 2007, researchers at Oregon State University found that a group accustomed to practice relaxation and possess superior social skills, individuals tend to accumulate less bad cholesterol than other experimental subjects with the same diet and exercise regime, but subject to conditions stress that they could not tackle with the right attitude. As for many other aspects of health, stress and nerves seem to contribute to accumulate cholesterol.

References

What is LDL Cholesterol – How to Reduce Your Bad Levels

What are triglycerides, ideal ranges and lowering levels

Cholesterolmenu.com: How to Lower Triglycerides by Lifestyle Changes