Top 10 Tips for Decreasing Cholesterol Level

Cholesterol is important in the body for the production of essential fatty acids for energy production and overall functioning of cells. However, when the level increases, it poses risk for developing atherosclerosis, thrombus and embolus, which eventually results in arterial occlusive disorders, hypertension, heart attack and stroke. Cholesterol is available as lipoproteins inside the body. The normal cholesterol level should only be lower than 200 mg/dl. Any increase in this cholesterol level will lead to the above mentioned conditions. It is essential to reduce intake of fatty foods to prevent high blood cholesterol levels. However, if you already have high cholesterol, here are the top ten tips to reduce it: 1. Avoid fatty foods. Increased dietary intake of fatty foods is the culprit for a high cholesterol level. Limiting it means decreasing fats that would be converted to cholesterol inside the body. Cut down intake of whole milk, instead use non-fat milk. Also, limit animal fats, frying and eating in fast food chains because foods served in food chains usually contain high amount of fat. Also, limit dairy products such as butter, margarine and cheese because these also contain high amount of fat.rn2. Substitute bad cholesterol to good cholesterol. Bad cholesterols are those that have a low density and tend to settle in the walls of blood vessels. Good cholesterol is freely moving in the blood that is used for energy production. Bad cholesterol or LDL is preset in saturated fats or non-vegetable oils. Good cholesterol or HDL is available in vegetable oils such as corn oil, olive oil and others (polyunsaturated fats). rn3. Exercise regularly. Cholesterol is utilized by the body during activities as energy. To decrease it, engage in exercise in gym to speed up its utilization, thereby preventing accumulation in the blood stream. I recommend gym in Cheltenham, because it is one of the largest gyms with free parking, fitness classes included and ladies only area. Start an exercise program at gym of about 15 to 30 minutes a day. Aerobics are one of the exercises recommended for a high cholesterol level.rn4. Drink alcohol in moderation. Excessive alcohol in the body limits the breakdown of fats in the body because it already provides hydrogen that usually comes from fats. If you drink alcohol, make sure to drink wines because this improves the level of cholesterol. Beers contain empty calories that would further aggravate the condition.rn5. Eat lots of fiber rich foods. Fiber or roughage improves elimination of fats and cholesterol in the intestines before they get absorbed in the blood stream. Foods containing high dietary fiber include oats, whole wheat and bran.rn6. Increase fruits and vegetables. These contain antioxidants that prevent the oxidation of cholesterol forming atheroma. Fruits and vegetables also contain dietary fiber to eliminate fats in the digestive system.rn7. Consume nuts. Almonds, walnuts and others contain polyunsaturated fats that increase the good cholesterol in the body. It also makes the blood vessels healthy.rn8. Increase intake of fish. Fish contain omega-3 fatty acids which make the heart healthy and reduce risk of heart attacks and stroke. Fish that contain high amounts of omega-3 fatty acids include herring, mackerel, salmon, lake trout, tuna, halibut and sardines.rn9. Increase essential proteins in the diet. Proteins in the form of soya are effective in reducing blood cholesterol levels. Eat lots of soya beans, soya milk, tofu and soya mince.rn10. Reduce your weight. Overweight individuals tend to have a lot of fats. Weight reduction through exercise and diet decreases fats in the body that would eventually turn into cholesterol. These tips are simple and do not require special knowledge or medication to reduce serum cholesterol levels. However, in hypercholesterolemia with accompanying hypertension or heart disease, it is better to use these tips as adjunct to the medical therapy prescribed by physicians. Prevention is always better than cure as they say. These tips are not only used to reduce blood cholesterol, but also to prevent occurrence of a high cholesterol level in normal individuals.