1. Balance in foods
Size womb balanced diet is a diet consisting of:
a. 60% of calories coming from carbohydrates
b. 15% of calories come from protein
c. 25% of calories come from fat
d. Calories from saturated fat should not be more than 10%
Excessive caloric intake comes from the many (eat a lot) or use a little energy (less activity). Excessive calories coming from carbohydrates and can cause elevated levels and may lead to increased levels of triglycerides.
2. Reduce your intake of saturated fat
Saturated fat comes from coconut oil, coconut milk and all the other oil such as corn oil, soybean oil and others, who got high heating or heated repeatedly. If you have excess fat jenih this, it will cause elevated levels of LDL cholesterol.
3. Keep your intake of saturated fat that remains both in quantity and quality
Unsaturated oils obtained from fish and vegetable oils and olive oil is not heated to high heat or heated repeatedly. Intake of saturated fats can raise levels of HDL cholesterol and may prevent the formation of sludge in the blood vessels.
4. Organize the cholesterol intake decreased
Cholesterol is found in animal fats, organ meats, egg yolks, and seafood except fish.
5. Consumption of foods that contain lots of fiber
Foods that contain lots of fiber can be found in fruits such as apples, pears were eaten with the skin and vegetables. The recommended amount of fiber is 25-40 grams / day, equivalent to 6 red apple with the skin or 6 bowls of vegetables. The function of fiber in the diet is binding fat from foods that are binding fat from food in the digestive process, thereby preventing elevated levels of LDL cholesterol.
6. Change the way you cook.
Maybe you often cook using oil primarily in frying. Should be boiled or steamed, you can also burn without oil or butter. Cooking oil from the unsaturated fatty acids should not be used for frying but used for salad oil, so as to have a positive effect on increasing HDL cholesterol levels and preventing the occurrence of sediment in the blood vessels.
7. Perform regular physical activity
You are encouraged to do aerobic exercise like brisk nature, jog, bike, swimming, and more. Do it regularly in 3-5 times per week for 30-60 minutes / day. Thus, your pulse rate during exercise by 70 - 80% (220 - age). If regular exercise done well, it can help increase HDL cholesterol levels. When doing the exercise, jog should use the appropriate sports shoes to prevent injury to joints.
