High Cholesterol Levels - What to Do?

If you've done blood tests and have high cholesterol you should talk to your doctor about your diet. Besides medication, diet is essential and you must learn to cook heart healthy and choose the right foods for your body.

The first step is to ask your doctor about the changes you need to make in your diet and then follow through with those changes. Do not ignore the problem, thinking that it will go away by itself! Cardiovascular disease kills more people than all cancers combined, with a greater percentage among women (55% of deaths) than among men (43% of deaths) and mortality is lower among patients with low socio-economic position.

World Health Organization says that cardiovascular diseases will decline by more than half if:

Have low blood pressure (below 140/90 mmHg);
Have a normal body weight;
Quitting smoking;
If total cholesterol is normal (below 190 mg / dL);
Choose a healthy diet;
Get adequate physical activity (at least 30 minutes per day)
Avoid excessive stress.

Eight basic rules:

1. Eat many and varied fruits, vegetables and whole grain products;

2. Eat Salmon which is one of the richest in omega-3 polyunsaturated fatty acids;

3. Less meat and more skinless chicken, no fried foods.

4. Reduce consumption of sweet drinks and salt (add spices for flavor), alcohol in moderation, preferably a glass of white wine;

5. Avoid hydrogenated products;

6. Eat a maximum of 2 eggs / day;

7. Avoid fries, creams, donuts;

8. 2-3 coffees per day;

5 foods that should not miss. Cardiologists agree on certain categories of foods you should not miss if you want to reduce your cholesterol.

1. Fruits and vegetables do wonders for the heart, trying to eat them as often as possible;

2. Healthy fats. Yes there are healthy fats: olive oil, canola, flax seeds, nuts, peanuts and sesame seeds have anti-inflammatory effects, cholesterol control and strengthen the immune system. Besides these benefits, these good fats are essential for brain health;

3. Dietary fiber that prevents the deposit of cholesterol on the arteries. Apples, oats and barley are important sources of fiber.

4. Fruit oil. Walnuts, almonds, hazelnuts in moderate amounts reduces LDL cholesterol.

5. Legumes such as beans, peas, lentils, chickpeas are rich in beneficial antioxidants and low on cholesterol.

Gary Simms has been writing articles for several years and is a contributor for theforexrobotnews.com Forex Robots and forexrobotnews.org forexrobotnews.org.