You need to know how to lower the risk of heart disease naturally. Here are simple tips to change your lifestyle to improve your cholesterol levels and improve your overall health.Knowing Your Cholesterol Levels
Do not rely on your doctor to control your cholesterol levels - medical records doctor will not be helpful if stored in drawers. Every time you do a blood test, note the number that shows your cholesterol levels; Nothing is more motivating in addition to the results of laboratory tests! Discuss with your doctor to set goals for each of the following tests: LDL cholesterol, blood pressure, HDL cholesterol, cholesterol ratio (total cholesterol divided by HDL cholesterol), and triglycerides.
Quit smoking
If you smoke; Stop! Smoking makes your heart health indicator becomes worse: smoking causes inflammation - not only in the lung, but inflammation in all parts of your body - which can lead to atherosclerosis, blood clotting, and heart attack risk. And if the levels of cholesterol, triglycerides, or high your blood pressure, cigarette smoke can increase the risk of heart attack.
Focus lose weight
Body fat to produce and secrete hormones, including inflammatory chemicals that play an important role in the growth of atherosclerosis. Being overweight increases blood pressure and LDL cholesterol and reduce HDL cholesterol. Even if your cholesterol, blood pressure, and other cardiovascular indicators are at normal levels, obesity is known as an independent risk factor for heart disease. And any weight you can reduce help. Research shows that lowering the 4.5 kg weight can reduce LDL cholesterol 5 to 8%.
More Physically Active
Even moderate exercise can help improve cholesterol levels, triglycerides, and blood pressure. If you are healthy enough and able to exercise, the American Heart Association recommends that you exercise with moderate intensity such as walking, at least 5 days in one week. If you have not been exercising regularly (or even no exercise at all) for years, start slowly: try walking for 15 minutes per day, 5 days in 1 week, and gradually increase its duration to 30 minutes every day. (Always consult your doctor before starting an exercise program).
Follow the Heart Health Diet Program
A heart-healthy diet means avoiding trans fats, limit saturated fat, cholesterol, refined carbohydrates, and salt; and add the intake of foods rich in fiber, monounsaturated fats and omega 3, calcium, vitamin D, magnesium, and potassium. I know you are probably tired of hearing the advice to eat more vegetables and fruits, but it is important, especially for those who are struggling against cardiovascular disease. People who consume five or more servings of fruits and vegetables have a risk of heart attack and stroke is lower compared with those who consumed less than 3 servings per day. Specifically, the risk of heart attack 15% lower and lower the risk of stroke by 30%.
Control Your Blood Sugar
If you also have diabetes, it is important for you to control your blood sugar. Uncontrolled blood sugar can increase the risk of coronary artery disease, heart attack, and stroke so that one part of your cardiac care is to control your diabetes.
Discuss Iron and Thyroid Levels
Although the relationship between the two is often mentioned, not too harmful to heart health, but beware because the risk of heart disease can also be affected by increased ferritin (a measure of the level of iron in your blood), and high cholesterol can be a side effect of low levels of thyroid hormone. Talk to your doctor if you need additional tests to measure iron levels and your thyroid.
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