six Ways to Reduce Cholesterol

1.How to start reducing cholesterol? For starters, if you smoke, quit, says Red berg. A. Choose the right supplements
Many doctors and patients say natural supplements to help lower cholesterol and improve overall heart health. Three supplements that can lower high cholesterol to achieve heart health, among others,

2. Artichoke leaf extract: Research in 2008 with 75 volunteers at the University of Redding (England), found that artichoke leaf extract reduces cholesterol "bad" or low-density lipoprotein (LDL). - Red yeast rice: Red yeast rice has been used for over 1,000 years in China. Studies in 1999 showed that 2.4 grams UCLA red yeast rice a day to help lower harmful LDL cholesterol by 29%, and triglycerides by 37%, while increasing "good" cholesterol, or high-density lipoprotein (HDL), by 20%.
3. Green tea: effective in lowering LDL cholesterol and triglycerides, and increase HDL cholesterol, according to a study in 2008 by the University of Florida Medical, Harvard School, Brigham and Women's Hospital. . Eating healthy foods
If you have high cholesterol, adjust your diet and make sure it includes many foods that are low in cholesterol. Expand eat fruits, vegetables, grains, meat, fish, poultry and milk are low in fat, low calories, low in saturated fat and low cholesterol. No meat will be very helpful, because, according to 1999 Oxford study, vegetarians tend to have LDL cholesterol levels lower.

4. A glass of red wine
A glass of grape juice or red wine every day can increase HDL and reduce LDL levels, thanks to the spooning, compounds useful in the red grapes, according to the 2003 University of California, Davis study.

If you drink alcohol, other high spooning diet including soy and olive oil.

Consume at least 1.3 grams a day, with a diet low in saturated fat and cholesterol, reduce heart disease risk, the FDA said.

5. Partying with fish
Fatty fish such as salmon and trout contain omega-3 fatty acids, which reduce levels of triglycerides (blood fats) and LDL dangerous, on the contrary can increase the beneficial HDL levels. 7. Consumption of nuts
Eat a handful of nuts a few days. About 2 ounces significantly lowers LDL and triglycerides, according to 2010 research at Loma Linda University School of Public Health. Avoid all trans-fats can raise levels of LDL and HDL helps reduce harmful fat.

6. Keep your weight
Obesity and belly fat increases the risk of heart disease, especially if you have any other warning signs such as hypertension and high blood sugar levels. . Avoid Stress
High stress can increase your cholesterol levels.