Cholesterol is the body’s vital nutrients as a fat. However, if blood cholesterol is too high, the excess part of the blood vessels will become narrow, blood flow impeded, deposited in the vessel wall can lead to hardening of the arteries. Data shows that cardiovascular disease caused by hinh cholesterol has become a human “No. 1 killer.”
Most medical professionals and experts suggest lifestyle changes is the most important factor in cholesterol-lowering. In many cases, simply change your daily diet and exercise can significantly change your cholesterol levels in a short period of 4-5 weeks.
1. Milk: Rich in whey acid and calcium, which can inhibit cholesterol deposited on artery walls and reducing the formation of cholesterol.
2. Mushrooms: Mushrooms can significantly reduce the blood vessels of cholesterol, triglyceride and low density protein level, regular consumption of mushrooms in the body can increase high-density lipoprotein relative. (High-density lipoprotein have anti-atherosclerotic effects)
3. Garlic: Allicin is not only effective in preventing high blood pressure, but also can reduce the incidence of heart disease. There is also the effect of fat removal.
4. Carrot: Carrot containing calcium, combined with bile acid fecal discharge from the body to produce bile acids is necessary to the use of blood cholesterol, thereby lowering blood cholesterol levels.
5. Onion: Onion contains prostaglandins A, there is a diastolic function of blood vessels to lower blood pressure; also contains allyl sulfur compounds and a small amount of three sulfur amino acids, in addition to blood cholesterol, it can also play a role in prevention of atherosclerosis.
6. Leek: Leek contain carotene and a large number of cellulose which can enhance gastric peristalsis to get rid of excessive nutrients in the gut and fat.
7. Kelp: Kelp contains taurine, dietary fiber polysaccharide, can reduce blood lipids and bile acids in cholesterol.
8. Grape: Grape juice and wine as a resveratrol contained, animal experiments proved that it can lower cholesterol, can also inhibit platelet aggregation.
Studies suggest that exercise can strengthen muscles lipase activity, first to rapid serum cholesterol levels rise, thus promoting the use of muscle cholesterol (oxidation of cholesterol to generate energy for muscle use), with the consumption of body heat, so that decreased blood cholesterol levels. In addition, the movement to speed up the body’s blood circulation and promote the body’s metabolism, increase fat utilization, thereby reducing the accumulation of cholesterol in the blood vessels and blood vessel walls of the calm, but also can increase the fiber protease activity is conducive to Control of coronary artery atherosclerosis and the prevention of the further development of thrombus formation.
Physical exercise should be sustained, and only after long-term, systematic exercise to be effective. Elderly people should select the appropriate sports according to their own health, such as walking, running, swimming, biking and so on.
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