Simple Steps to Lower Cholesterol

Simple Steps to Lower Cholesterol | Lowering cholesterol levels by 1 percent could actually reduce the risk of coronary heart disease by 2 percent. Here are some tips to cut the levels of bad cholesterol in the blood.

1. Create a target
If you fall into the high risk of cardiovascular disease (family history, hypertension, obesity, and smoking), target doctors usually decrease the bad cholesterol (LDL) less than 70.

For those who are in the moderate risk group, reduction in LDL levels are considered to be good 130. If you are lucky to be in the low risk group, the target LDL level is less than 160.

2. Sport
Not only lower LDL levels, physical activity done regularly can increase good cholesterol (HDL) by 10 percent. According to research conducted by experts. The key is to do regular exercise.


3. Avoid saturated fats
Old theory says the way to reduce cholesterol is to stop eating eggs and other foods high in cholesterol. However, it is increasingly clear that the main culprit is saturated fat. That is why, limit food

4. Eat more fiber
Whole Cereal seeds, vegetables and fruit, is the best source of antioxidants that are good for the heart, but also lowering cholesterol. Water-soluble fiber is believed to be more effective in lowering cholesterol because it is like a sponge and easy to absorb cholesterol in the digestive tract.

5. Plenty of fish
There is much scientific evidence showing the benefits of eating fish rich in omega-3. American Heart Association recommends fish and fish oil supplements as a source of omega-3 is good for the heart.

6. Consumption of green tea
Studies in animals and humans suggest green tea contains a substance that can lower bad cholesterol.

7. Cholesterol-lowering drugs
In choosing fat-lowering drugs, consider the ability of these drugs in lowering bad cholesterol, triglycerides, and increase good cholesterol. Consider the side effects of drugs and considering the price factor is typically fat-lowering drugs should be used in a long time.

8. Quit smoking
Smokers usually have very little good cholesterol levels.

How To Prevent Stroke Disease

How To Prevent Stroke Disease - High incidence of stroke in this country has not been matched with the handling of public awareness of this health problem. In fact, stroke is the leading cause of disability in patients. Stroke prevention efforts can be done in several ways, including keeping blood cholesterol levels remain within safe limits.

When blood tests showed blood cholesterol levels above 200 mg/dl, then the levels should be lowered. LDL cholesterol levels in normal blood is less than 160 mg/dl, but if you have one or more risk factors (hypertension, diabetes, smoking, obesity, and heart disease), the recommended LDL cholesterol not exceed 130 mg/dl.

According dr.Sutarto Prodjo Disastro, Sp.S, excess cholesterol can be deposited on the walls of blood vessels that can cause narrowing and hardening of the arteries or also called atherosclerosis. "If the blockage is affecting the blood vessels of the brain there will be a stroke," said Chairman of Public Relations and Outreach Yaysan Stroke Indonesia in Jakarta, Thursday (19/8).


Cholesterol can be controlled with low-fat diet. Ideally, our food contains fat consumption below 30 percent, 50 percent carbohydrates, and protein 20 per cent. Keep your cholesterol in the control of food sources of cholesterol not exceed 300 mg per day.

"Foods such as bowel, egg yolks, shrimp, and animal fats, can raise cholesterol. Therefore, the age, should be shifted to a diet loaded with vegetables and fruits," he said in a media event education dr.Sutarto Control of Life Cholesterol control in Jakarta.

Lack of physical activity also contribute to building cholesterol. The types of effective exercise to help lower cholesterol levels that involve the large muscles of the body such as thighs, upper arms, and hips.

In addition to diet and exercise properly, compliance is also noteworthy. Here means obedience, obedient conduct periodic inspections to control cholesterol levels, consult your doctor regularly and take medication regularly, especially if diet and exercise do not lower cholesterol.

Vitamin D Increase Fertility | Vitamin D Benefits

Vitamin D Increase Fertility - Current fertility problems are not only experienced by men and women over the age of 35 years, but also at the age of 20. When you experience it, try a solution of the Medical University of Graz in Austria this.

The researchers suggested that sunlight may increase fertility. Their research shows that vitamin D can balance the female sex hormones, and improve sperm count in men. This finding provides an alternative for many couples who have had a range of fertility treatments are expensive and sometimes not entirely necessary.

"People can spend time outside to get some sunshine, or take vitamin D supplements, which became a safe and easy way to increase levels of fertility," says study leader, Dr. Elisabeth Lerchbaum. When not exposed to sunlight, women tend to ovulate less and opportunities embedded in the egg to the uterus will be reduced.


Although vitamin D can be obtained in small quantities through fish oils, eggs, and liver, 80 percent of the needs of our body come from chemical processes that occur when UVB rays are absorbed by the skin. "Vitamin D is increasing its importance for fertility," says Zita West, fertility expert Zita West Clinic and owners in London. "After testing the vitamin D to more than 800 patients, we found that about 70 percent of our patients have a deficiency of vitamin D. Vitamin D deficiency is often associated with obesity, polycystic ovary syndrome, and immune disorders."

Therefore, couples who are undergoing therapy should be more frequent pregnancies "sun" in the sun. Do not forget, the sun is healthy in the morning. Enough sun for about 10 minutes to produce vitamin D is needed by the body.

Frozen Food Nutrition More Durable

Frozen Food Nutrition More Durable - Many people avoid foods that are frozen, dried, or canned food with unhealthy reasons. In fact, in contrast to the belief of many people, even frozen food has many advantages.

A study published in the Journal of Science and Agriculture found that fresh food has actually been losing a lot of nutrients than frozen or canned foods.

To get the full nutrition, ideally we eat fruits or vegetables are freshly picked. But in modern times it is today almost no people in urban areas grow fruit and vegetables in her yard.

Elizabeth Pivonka, a nutritionist and president of Produce for Better Health Foundation said, there are many reasons to choose frozen or canned products, such as lower cost and nutrients intact.


Food freezing process actually serves to reduce damage to cell walls in the food. Clarence Birdseye, known as the inventor of the technique of freezing the food is said to learn the technique of the Eskimos.

The advantages of frozen foods, among others, the process is conducted shortly after the food is picked or freshly caught fish. Thus only a few nutrients are wasted.

Unlike the myths that many people believed, frozen or canned foods do not require preservatives. This is because the technique, which is placed in an airtight container, allowing the food is preserved

In addition Pivonka explain the types of preservation that also keep the nutrients from food, which is drying. "The benefits of frozen foods that have nutrients that are long lasting. In addition, the color, texture, and shape is not broken," he said.