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Cholesterol per se isn't bad for the health. However, having too much of it can increase your risk of ending up with hypertension, heart attack and stroke. There are also proofs that it can trigger cancer development. It's very important to keep yours within normal levels. Good thing that there are plenty of tips on how to lower cholesterol levels effectively. It's important that you're mindful of what you eat. Reduce your consumption of foods that are rich in low-density lipoprotein or LDL, or otherwise known as bad cholesterol. They usually come from animal sources. However, they also provide you with other essential nutrients, like protein and vitamins. Just see to it that you get rid of the fatty parts, such as the skin, when eating meat. Also cook them in healthy ways, such as grilling or broiling. There are lots of foods you should have plenty of. Load up on green leafy vegetables as they're rich in natural soluble fibers that help lower your LDL levels. Have oatmeal for breakfast. There's a reason why manufacturers of oatmeal claim that their products are good for the heart, and there are researches to back it up. Go for old-fashioned rather than instant ones. Soluble fiber works like a broom, making sure that your arterial walls are clean of any bad deposits. When doing your food shopping, always read the nutrition information and check that the things you're buying is rich in this nutrient. Other foods that are good sources of soluble fiber include prunes, pears, plums, carrots, broccoli, peas and citrus fruits like grapefruit. Not all fats are bad for you because some of them can also make you healthy. These good ones are called unsaturated fats, and they work by increasing the amounts of good cholesterol, or HDL or high-density lipoprotein. Oils like flaxseed, canola and olive oil are great sources of good fat. Nuts are other sources, especially walnuts, hazelnuts, cashews and peanuts. They also contain vitamin E, fiber and omega-3 fatty acids. Aside from maintaining a healthy heart, omega-3 fatty acids also contribute a lot of other things to the health. They help ward off exhaustion, joint pain and depression. They also prevent unwanted thickening of the blood. Many sea foods are rich in omega-3 fatty acids. They include mackerel, tuna, sardines and salmon. Exercising regularly to lose unwanted pounds also helps a lot. According to fitness experts, you should exercise for no less than 5 times per week. Each session should last for at least 20 minutes to be effective. You don't have to hit the gym for this. Exercising can be as fun and simple such as walking, swimming, biking and playing frisbee. Eliminate smoking and alcohol intake. But there are studies which prove that having a glass of red wine at dinner helps increase HDL levels because of some plant compounds in it like saponins. Having dark chocolate too, the kind without added dairy or sweeteners, is also good for you. Another important tip on how to lower cholesterol levels naturally is by managing stress effectively. This is especially true if you lead a busy lifestyle every day. Such can be done by listening to music, embracing a hobby, having a pet or doing yoga.
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