How to Prevent High Cholesterol?
High cholesterol levels can be lowered with healthy foods that contain balanced nutrition. Avoid or limit fatty foods because they contain cholesterol. If we eat too much fatty foods, then it can be harmful to health because the arteries can be blocked by fatty deposits. There are two types of fat, namely saturated fat and unsaturated fats.
In order for bad cholesterol levels in the blood does not increase, it is advisable to avoid foods containing saturated fat. Examples of foods that contain high saturated fats are:
- Coconut milk
- Cow’s brain
- Quail eggs
- Chicken skin and ducks
In contrast, unsaturated fats are fats that provide good health benefits. Unsaturated fats can increase good cholesterol levels and help reduce clogging in the arteries. Examples of foods rich in unsaturated fats are:
- Nuts and seeds, such as almonds and walnuts
- Olive oil
- Natural peanut butter
- Salmon, tuna, and mackerel
Eating low-fat and fiber-rich foods, such as whole-grain breads and pastas, as well as fruits and vegetables, has been shown to help lower excess cholesterol levels. Fiber, vitamins, and minerals contained in these foods are able to keep the body fit.
Prevent high cholesterol with regular exercise
Regular exercise or active daily life can help raise good cholesterol levels in the body because exercise or physical activity can stimulate the body to bring the fatty deposits into the liver to break down. In addition, exercise can also keep your heart and blood vessel condition well so that blood pressure and weight can go down. Being overweight is very harmful to health because it can cause an increase in the bad cholesterol content in the blood.
We recommend doing regular exercise to keep your cholesterol levels at a low level. The recommended quantity of exercise is 2-3 hours per week. Sports in question can be cycling, swimming, or walking.
In cigarettes found a chemical called acrolein. This substance can stop the activity of HDL (good cholesterol) to transport fat deposits into liver organ resulting in narrowing of arteries or atherosclerosis. From it can be concluded that smoking is a very big risk factor for someone to have a heart attack or stroke.