10 bɛst it dɛn we de ɛp fɔ mek yu nɔ gɛt bɔku kɔlɔstrel!

Yu dɔktɔ tɛl yu se yu kɔlɔstrel lɛvɛl dɔn ay smɔl pan yu las blɔd tɛst? Na nɔmal tin fɔ fil fɔ fred smɔl ɛn wɔri we dat apin. Yu go de wɔnda se, "Wetin a de du naw?" Bɔt di gud nyus na dat, bɔku tin dɛn de we wi kin du fɔ kɔntrol dis. Di tin we impɔtant pas ɔl na fɔ mek sɔm chenj dɛn na wi it. Wi gol fɔ bi fɔ ridyus wi LDL (Low-Density Lipoprotein) kɔlɔstrel, we de ambɔg di bɔdi, we dɛn kɔl "bad" kɔlɔstrel. So tide, wi go tɔk bɔt sɔm pan di bɛst it plan dɛn we sayɛns dɔn pruv ɛn we go ɛp yu fɔ gɛt wɛlbɔdi we yu de it fayn fayn it dɛn. Dɛn tin ya nɔto fɔ shɔt tɛm nɔmɔ, bɔt na tin dɛn we pɔsin kin mek i bi pat pan wɛlbɔdi layf.

1. Di it we dɛn kin it na di Mɛditarenian

Dis na it we pipul dɛn lɛk fɔ it we bɔku tɛm di dɔktɔ dɛn we de mɛn dɛn at ɔlsay na di wɔl kin se. As di nem sho, dis na di tradishɔnal it we pipul dɛn na kɔntri dɛn we de rawnd di Mɛditarenian Si (fɔ ɛgzampul, kɔntri dɛn lɛk Gris ɛn Itali) dɔn fala fɔ bɔku bɔku ia. I men wan inklud:

• Fresh frut ɛn vɛjitebul dɛn
• Whole grains (tin dɛn lɛk brawn rays, bɔku wit, ɔts) .
• Fish ɛn mit dɛn we nɔ gɛt bɛtɛ trɛnk
• Ekstra vayjin ɔliv ɔyl

2. Tεrapi Laif Stayl Chenj (TLC Diet) .

Di TLC it na tri pat program we gɛt fɔ du wit it, ɛksesaiz, ɛn aw fɔ kɔntrol yu wet . Dɛn dɔn si se if yu du ɔl dɛn tri tin ya kɔrɛkt wan, yu kin ridyus yu bad kɔlɔstrel (LDL) lɛvɛl bay 20% to 30%. Insay dis program, yu fɔ se gudbai to trans fat . Dat min tin dɛn lɛk tin dɛn we dɛn kin bek, majarin, ɛn fast fud dɛn we dɛn dɔn dip frɛsh. Ɛn sɛtyuret fat.Yu fɔ stɔp di it dɛn we yu de it (e.g. fat mit, bekin). Bɔt dat nɔ min se yu fɔ lɛf fɔ it fayn fayn it dɛn. Fɔ ɛgzampul, yu kin chenj to tin dɛn we gɛt wɛlbɔdi lɛk wan pis ham we nɔ gɛt bɛtɛ blɔd instead ɔf bekin. In shot, if yu kɔntrol di amount, yu kin it tin dɛn lɛk pankɛk ɛn pinat bɔta bak wan wan tɛm.

3. DASH it fɔ kɔntrol ay blɔd prɛshɔn

DASH (Dietary Approaches to Stop Hypertension) na wan plan we rili izi fɔ fala we di American Heart Association dɔn ivin ɛndɔs. Pan ɔl we di men tin we i want fɔ du na fɔ kɔntrol di ay blɔd prɛshɔn, i kin rili ɛp bak fɔ mek di kɔlɔstrel nɔ bɔku. Wan ɔda gud tin bɔt am na dat yu kin si di tin dɛn we kin apin kwik kwik wan. Insay wan stɔdi, pipul dɛn we bin fala dis we fɔ du dis bin si gud tin dɛn insay lɛk tu wiks so. Insay dis we, yu nid fɔ it mɔ pan:

• Grens , frut, ɛn vɛjitebul (di fayv frɔm dɛn tin ya kin ɛp bɔku fɔ mek di kɔlɔstrel nɔ bɔku) .
• slim protin (e.g. lכw fεt dairy prodakt, bins, lentil, fish)

Dɔn bak, dɛn nid fɔ ridyus sɔl (sɔdiɔm), shuga we dɛn ad wit atifishal tin, swit, ɛn rɛd mit .

Wan kɔmpiashɔn fɔ sɔm men it dɛn we pɔsin kin it

We yu tink bɔt dɛn difrɛn we dɛn ya fɔ it, yu go kɔnfyus smɔl. Yu go de wɔnda se, "Uswan na di bɛst fɔ mi?" Na dis na simpul kɔmpiashɔn fɔ di tri men we dɛn.

5. Vegetarian ɔ Vegan Dayt

Dɛn tu it ya we dɛn mek wit plant, if yu pik di rayt it dɛn, kin mek big difrɛns pan yu kɔlɔstrel lɛvɛl.

• Vegetarian : Nɔ de it ɛni mit.
• Vegan: Nɔ de it ɛni animal prodak. Dat min se nɔto mit, fish, eg , tin dɛn we dɛn mek wit milk nɔmɔ, bɔt i min bak ɔni.

Risach dɔn sho se pipul dɛn we nɔ de it bif nɔ kin gɛt at sik ɛn ay blɔd prɛshɔn. Dis na bikɔs di it we nɔ gɛt bɔku animal ɔ nɔ gɛt bɔku tin dɛn we dɛn mek wit animal, bɔku tɛm i nɔ gɛt bɔku fat, sɛtyuret fat, ɛn kɔlɔstrel. Dɔn bak, if yu de chenj to it we gɛt plant dɛn ɔl, i impɔtant fɔ mek shɔ se yu de gɛt di impɔtant tin dɛn we yu bɔdi nid, lɛk ayɛn, vaytamɛn B12, vaytamɛn D, ɛn kalsiɔm . I bɛtɛ fɔ mek yu tɔk to yu dɔktɔ bɔt dis.

Sɔm mɔ sakrifays it dɛn

Apat frɔm di wan dɛn we wi dɔn tɔk bɔt, bɔku ɔda we dɛn de fɔ du tin.

Fleksitarian Dayt we pɔsin kin it

Dis na fleksibul vegjetarian it. Dat min se fɔ it mɔ it dɛn we dɛn mek wit plant, ɛn wan wan tɛm dɛn kin ad smɔl mit ɔ fish. Dis na izi it bak fɔ bɔku pipul dɛn, bikɔs i de mek dɛn ebul fɔ kɔstɔmayt dɛn it di we aw dɛn want ɛn stil de ripɛnt di bɛnifit dɛn we dɛn de it we dɛn nɔ de it bif.

Mayo Klinik Diet we yu de it

Dis na layf bak plan fɔ liv. I de pe atɛnshɔn mɔ pan it dɛn lɛk ɔts we gɛt bɔku fayv, fish we gɛt bɔku omega-3 fat asid , nɛt lɛk walnut ɛn amɔnd, ɛn ɔliv ɔyl, we de ɛp fɔ mek di kɔlɔstrel nɔ bɔku. Ɛksesaiz ɛn fɔ kɔntrol di it we pɔsin de it na di men tin dɛn bak.

Dean Ornish Diet we de na di wɔl

Bɔku lɛvul dɛn de fɔ dis. di mכst ekstrim lεvεl de rili lכw fεt εn i de kכmplit wan fכ pul di animal prodakt dεm. Stɔdi dɔn sho se pipul dɛn we bin de fala dis strikt it bin ridyus dɛn kɔlɔstrel bay lɛk 30%. Bɔt dis kin at fɔ lɛ bɔku pipul dɛn fala fɔ lɔng tɛm. Bɔt, i go dipen pan yu wɛlbɔdi gol dɛm, sɔm tin dɛn de bak we nɔ strikt ɔnda dis it. Fɔ dɔn, kɔmɛshɔnal program dɛn fɔ lɔs yu wet lɛk Weight Watchers ɛn di Biggest Loser Diet kin ɛp yu bak fɔ kɔntrol yu kɔlɔstrel. Bak, di men tin na fɔ pik fayn it dɛn ɛn fɔ du ɛksɛsayz. kכlestכl, kכlestכl, at sik, it, it plan, LDL kכlestכl, bad kכlestכl, hεlth fכd, weit lכs, mεditarenian it