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Some Tips For Maintaining A Normal Cholesterol Level
High cholesterol can be very dangerous for a person and they normally will not know their cholesterol is high without specific testing. It is therefore very important that a person take steps to maintain a normal cholesterol level through proper diet and exercise. Making a few changes in your daily life can help you to stay healthy.
Many of the same foods that cause cholesterol to rise also make a person gain weight. Fatty foods, saturated fats, and transfats all make people gain weight and raise cholesterol. Eating healthy provides you with the important vitamins and nutrients that you need to maintain good healthy. There are some healthy foods that are more effective in maintaining healthy cholesterol than others and it is important to know what these foods are.
It is never too early to begin taking steps to keep your cholesterol levels normal. The easiest way to maintain good cholesterol levels is with diet and exercise. If you are overweight, losing from five to ten pounds will often reduce or eliminate high cholesterol. There are some foods that will also help you to maintain normal cholesterol levels.
Soluble fiber is one of the best, and easiest ways to maintain healthy levels of cholesterol. A person needs ten grams of this fiber daily. By eating one and one-half cups of cooked oatmeal daily you are getting six grams of this important fiber. When you add fruit such as bananas to the cereal, you add four grams of fiber.
Apples, pears, psyllium, kidney beans, and prunes are also great sources of soluble fiber. Other foods are high in fiber and should also be added to you diet to create variety. When you eat ten grams of soluble fiber each day, cholesterol is not absorbed in your intestines and passes through your bile instead of settling in your valves and arteries.
Walnuts, almonds, and other nuts are rich in polyunsaturated fatty acids. Nuts have a lot of calories in them but eating just 1.5 ounces, about a handful of nuts a day, reduces cholesterol and also the risk of heart disease. One way to be sure that you are getting the amount of nuts you need without over eating is to get the small packages like those used on airlines. These make a great morning snack instead of the usual donut that people have.
Sterols and Stanols have been found to reduce cholesterol by as much as 10%. Many juices and yogurts now have these plant extracts in them. Drinking two 8oz glasses of orange juice fortified with Sterols or Stanols per day is all you need to block the absorption of cholesterol in your system.
Diet and exercise are two of the ways that you can take make sure that you stay healthy and keep your normal cholesterol level. Reducing or eliminating transfats and saturated oils from your diet will also help you to take control of your overall health and weight. When a person loses weight, eats healthy, and exercises regularly they often experience many benefits include lower blood pressure and better overall health.
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