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foods of animal origin as well as two vegetable oils, namely coconut and palm, are high in saturated fats and these should be replaced by polyunsaturated fats such as corn, safflower, soyabeans and sesame oils which tend to lower the level of LDL. There are mono saturated fats such as olive and peanut oils which have more or less neutral effect on the LDL level.
The American Heart Association recommends that men should restrict themselves to 300 mg. of cholesterol a day and women to 275 mg. It also prescribes that fat should not make up more than 30 per cent of the diet and not more than one-third of this should be saturated. The Association, however, urges somewhat strict regimen for those who already have elevated levels of cholesterol.
The sunflower seeds are valuable in high blood cholesterol. They contain substantial quantity of linoleic acid which is the fat helpful in reducing cholesterol deposits. on the walls of arteries. Substituting sunflower seeds for some of the solid fats like butter and cream will, therefore, lead to great improvement in health.
Regular drinking of a decoction of coriander seeds helps lower blood cholesterol. It is a good diuretic and helps stimulates the kidneys. It is prepared by boiling the dry seeds and straining the decoction after cooling.
Persons with high blood cholesterol level should drink at least eight to 10 glasses of water every day as copious drinking of water stimulates the excretory activity of the skin and kidneys. This, in turn, facilitates elimination of excessive cholesterol from the system.
Regular exercise also plays an important role in lowering LDL cholesterol and in raising the level of protective HDL. It also promotes circulation and helps maintain the blood flow to every part of the body. Jogging or brisk walking, swimming, bicycling and playing badminton are excellent forms of exercise.
No one wants to be told they need to change their habits, but in the case of high cholesterol it's an unavoidable, but necessary statement a doctor might have to make. While high cholesterol isn't a condition in and of itself, it's a marker for some serious problems that might plague a person down the road.
The fact is high cholesterol levels are readily associated with clogged arteries, cardiovascular disease and heart attacks. None of these things are pleasant for a person to endure. Fortunately, cholesterol levels can provide valuable warning signs that can help a person avoid bad outcomes. To avoid these things, a person has to get their high cholesterol levels in check. The fact is when levels are high the risk for bad things happening increases immensely.
Turning high cholesterol numbers into acceptable ones can take a little while, but the process is well worth the trouble. By doing such things as making healthier food choices, adding exercise to a routine and even dropping a few unwanted pounds, a person can see a real difference in their test results.
Reducing fat intake is also a fantastic way to lower high cholesterol numbers. This one, however, can be a bit tricky. The truth is not all fats are bad for the body and in reality some of it is needed as part of a healthy diet. This, of course, leads to the question of what fats are okay to eat?
When looking to lower high cholesterol numbers, avoid the saturated fats. Steer clear of greasy, fatty foods that are cooked in trans fats and other undesirables. Don't, however, avoid those foods that come with healthy fat. That's right, there are some healthy fats out there. These are called monounsaturated fats. The foods in this category include such things as peanuts, olive and canola oils and even avocados. These are more than acceptable to keep as part of a diet and they can actually help lower cholesterol levels. This doesn't mean a person should try and survive off these alone, but they don't need to be avoided like the plague.
There are other "good fats" out there that don't have to be eliminated from a diet to reduce high cholesterol numbers. These include omega-3 fatty acids that are found naturally in some fish. There's even scientific proof to support the notion that omega-3 fats are actually good. When saturated fats are cut out of a diet and omega-3s are put in, cholesterol levels tend to drop.
Dealing with high cholesterol levels can be a very frightening experience. No one wants to hear they might have to adjust their lives to avoid a heart attack, but the truth is the adjustments can be healthy and tasty, too. The benefits of making the changes are great, as well.
When looking to lower high cholesterol numbers, remember, the recommendation doesn't mean you can't ever enjoy a greasy order of fries. It just means don't do it all the time. Relay on the good foods most of the time and make splurging a once in a while thing and high cholesterol levels should go down fairly quickly.