Yadda runtse cholesterol ba tare da magani da kuma ci gaba da shi a wata low matakin

Cholesterol - insidious kwayoyin fili. Kuma wata yaudara bayyana kanta a gaskiyar cewa jini clots suna kafa saboda da high danko, wanda ya hana da al'ada wurare dabam dabam na jini. Cholesterol clots (wanda kuma ake kira cholesteric plaques) form clots, wanda suke iya ratsa ta cikin quntata tasoshin. Wannan take kaiwa zuwa clogging na jini, wadda take kaiwa zuwa yawa cututtuka. Saboda haka, mutane da yawa suna mamaki yadda za a runtse cholesterol ba tare da magani. A wannan labarin, za mu duba a hanyoyi da dama wajen ƙananan cholesterol.

Na farko hanya

Add kullum abinci kifi mai. Wannan dole ne a yi don tabbatar da cewa karin HDL cholesterol, da rage LDL-cholesterol. Wajibi ne a kara da ci daga sardines, kamar yadda suka dauke da mai yawa m acid.

Na biyu Hanyar yadda su runtse cholesterol ba tare da magani

Don yin wannan dole ne ka ci kamar yadda zai yiwu na kwayoyi, tsaba, avocados, kamar yadda irin wannan kayayyakin dauke da shuka phytosterols cewa zai iya taimakawa wajen sa cholesterol iko. Don rage total cholesterol ta game 8%, kana bukatar ka ci akalla rabin avocado kullum.

The uku hanya na yadda za a runtse cholesterol ba tare da magani

Ya kamata ku ci 'ya'yan itatuwa, ko berries, kamar cranberries, rumman, blueberries, inabi ja, da sauransu. Idan sau da yawa a rana ci game da 150 grams berries (msl, cranberries, blueberries), a cikin 8 makonni na HDL iya kara ta game da 5%. Idan kowace rana ga watan sha tsarki Cranberry ruwan 'ya'yan itace, ta iya kara HDL da 10%.

A karo na hudu Hanyar yadda su runtse cholesterol ba tare da magani

Wajibi ne a yi karin prunes, almonds da pistachios. Amma idan ba ka iya saya nasu kwayoyi su ne, kada ku yi shakka a maye gurbin su da walnuts ko hazelnuts. A kwayoyi dauke da manyan adadin mai, wanda ya kunshi acid.

A karo na biyar Hanyar yadda su runtse cholesterol ba tare da kwayoyi

Wannan shi ne wani ba makawa tafarnuwa. Gwada wata guda a kowace rana don ci game 3 cloves da tafarnuwa, da kuma unbeknownst a gare ka a cikin wata daya, za ka ga cewa da cholesterol matakin fadi da kamar yadda 9%. Kuma idan kana so a cimma ma fi girma sakamako (raguwa na 10 zuwa 20%), sa'an nan a kowace rana, ku ci biyu matsakaici karas.

The shida Hanyar

Yadda runtse cholesterol ga smokers? Hakika, yana da ba haka ba sauki, amma da zarar ka daina shan taba, kuma bayan wani lokaci cholesterol rage ta 10%. Good taimako Dandelion Take ganye, ƙara da salatin da Mix tare da man zaitun.

Ƙananan cholesterol kuma? Wannan zai taimaka oatmeal. 'Yan mutane san cewa oatmeal yana da banmamaki hanyoyi na cholesterol ragewan mutum jini. Ya ƙunshi fiber cewa rage matakin LDL-cholesterol ta game da 3.8%. Amma wannan sakamakon ba zai samu ba idan ba ka kasance m da kullum kowane safe ka dafa naka karin kumallo porridge. Akwai sauran amfani shuke-shuke, kamar wake, Peas. Idan ka cinye kullum a salatin tumatir da kuma wake shuke-shuke, a cikin daya da rabi watanni, cholesterol matakan sauke ta 10%. Haka ma mai kyau don rage cholesterol apples. Wannan 'ya'yan itace ne da muhimmanci ga mutanen da suke fama daga cututtuka daban-daban na zuciya da jijiyoyin jini tsarin.