How to hypolipidemic in winter – lower high blood cholesterol

When winter holiday a lot, for the elderly, at this time, too greasy to eat, then it is likely to be plagued by a variety of diseases, high blood cholesterol is one of them, endangering human health, it is common in patients with high cholesterol in addition to medication, diet and lifestyle also plays a crucial role, as we summed up the following nine coup help patients hypolipidemic, give it a try.

1, Two cups of green tea a day

Drink 2-3 cups of green tea a day or ingestion of 100-750 mg of green tea extract helps lower total cholesterol levels.

2, Low-fat diet

Low-fat diet can help control high blood pressure lowering blood lipid levels, such diet includes plenty of fruits and vegetables, whole grains, fish, poultry and low-fat dairy products, its calories, saturated fat and cholesterol are low. Vegetarian diet also help lower cholesterol levels.

3, Eat high-fiber foods

Insufficient fiber intake, 94% of the cholesterol is reabsorbed by the body. Oatmeal, barley, prunes and beans and other foods rich in soluble fiber, cholesterol helps flush from the intestine.

4, Often drinking red wine or grape juice

Glass of wine or grape juice a day can increase the level of good cholesterol, lower bad cholesterol levels. Red grapes saponin plays a key role. Saponin-rich foods also include soy and olive oil.

5, to reduce cholesterol intake

Corn and soybean oil in food plant sterols can prevent the absorption of cholesterol, total cholesterol and bad cholesterol so were reduced by 10% and 14%. Intake of 1.3 grams of plant sterols (low in saturated fat and low cholesterol foods) at least a day can reduce the risk of heart disease. In addition, when necessary, multivitamin supplements and fortified foods, such as orange juice, bread and butter, etc.



6, More fish

Salmon and salmon are rich in omega-3 fatty acids may reduce triglycerides and bad cholesterol levels, increase good cholesterol levels. The American Heart Association recommends at least weekly intake of oily fish is about 100 grams.

7, Eat nuts

Eat two nuts (about 57 grams), can significantly lower bad cholesterol and triglyceride levels every day.

8, Eat less red meat

Whole milk rich in saturated fat, red meat, palm oil and coconut oil should be less food intake. Choose heart-healthy fats such as olive oil and canola oil. Should avoid foods containing trans fats.

9, Reduce belly

Bellies increased cardiovascular disease risk, particularly in combination with hypertension and hyperglycemia and other symptoms. Overweight also increase bad cholesterol in the blood. Women lose weight 2.3-4.5 kg help reduce total cholesterol levels.

Tips: life is too much pressure on us will lead to physical problems, and this is because elevated cholesterol levels. The study found that good at meditation, deep breathing, laughing, exercise, increase nutrition and problem-solving, their good cholesterol levels are relatively high. And are not good at decompression, their bad cholesterol and triglyceride levels are relatively high.


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Article: How to hypolipidemic in winter – lower high blood cholesterol

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