Measures to regulate blood cholesterol levels.
Apart from diet, other factors affecting cholesterol levels include age,  race, heredity and gender. For instance, women present higher levels of total cholesterol than men. Especially, as soon as the female reaches the menopause, these figures increase gradually. A person is likely to present elevated blood cholesterol, while getting older.
Other factors that may affect cholesterol levels are body weight, daily physical activity and intake of essential fatty acids, fiber, soy protein, calcium, vitamin B3 and chromium.
For an optimum health, high HDL (good cholesterol) and low LDL (bad cholesterol) levels are desirable. In general, the latest goal is easier to be achieved than the former one.
Before any other means are used for blood cholesterol level control, certain regulative measures must be taken. These are listed below and they are very likely to be enough to prevent elevated levels of bad cholesterol and protect from any consequences. They can also promote the increase of good cholesterol too.
 Follow a low-calorie, healthy and balanced diet. Try to replace butter, shortenings and sticky margarines with soft margarines and vegetable oils, especially olive oil.
Include garlic in your diet as regularly as you can. If you want to avoid odorous breath, use the relevant supplements, available in the market. It has been well acknowledged that garlic minimizes the harmful effects of atherosclerosis by rendering the arterial walls more elastic. Garlic prevents blood clotting. Thus, if you take aspirin frequently or if you are under warfarin medication, you should avoid eating garlic or using any such supplementation, in order to prevent any excessive bleeding.
Take adequate amounts of niacin. Researchers believe that vitamin B3 can improve the ratio between the good and bad cholesterol. A balanced diet is the most important means but supplementation is always a good option for an optimum level of niacin. After all, even if you exceed the recommended daily dose, the superfluous vitamin can easily be excreted in the urine.
Include soy in your diet as frequently as possible. Numerous studies have verified that soy protein can reduce serum bad cholesterol levels very effectively. According to the FDA, soy protein in combination with low-saturated fat diet can minimize the risk for heart coronary disease. A total 25gr daily intake of soy protein can provide high protection against heart coronary disease. Relevant food supplements are available in the market and if you use the
 button, you will be able to find such preparations online. People being prone to calcium oxalate kidney stones should avoid supplementation and eat soy protein in moderation, since high intake may increase the risk for nephrolithiasis.
You can check the Dietary Prevention of Kidney Stones.
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Prefer foods containing calcium or chromium. Researchers have found that calcium citrate and chromium picolinate can increase good cholesterol and lower bad cholesterol levels. Both minerals can be found in foods that include large amount of fats. Try to avoid them and eat broccoli, spinach, kale, potatoes, Chinese cabbage, peppers, skinned chicken, oysters, fish, grains, apples and bananas instead.  You can always find food supplements online, for both calcium and chromium picolinate.
Avoid foods being rich in cholesterol, saturated fats, hydrogenated oils and trans fatty acids. In other words, limit the consumption of full-fat dairy products, eggs, fatty meats, fried foods and commercially baked products.
Enrich you diet with foods high in omega-3 fatty acids. The latest are very important in cholesterol management. Such foods include flaxseeds, fish, olive oil, lean organic meat, dairy products and free range eggs. However, remember to choose low-fat dairy products and eat eggs in moderation.
Increase the intake of soluble dietary fiber by eating fruits, vegetables, legumes, oat barley and nuts or by taking relevant food supplements. Studies have shown that soluble dietary fiber, apart from reducing blood glucose levels can regulate bad cholesterol.
Drink a couple of small glasses of red wine on a daily basis. There is no doubt that polyphenols and resveratrol contained in red wine are perfect antioxidants and can cancel or minimize the harmful effect of high levels of bad cholesterol.
Keep your body weight under control. It has been broadly acknowledged that overweight or obese people can easily be found with high LDL levels.
Be as active as possible. Frequent aerobic or anaerobic exercise and, in general, any physical activity can regulate cholesterol synthesis, increase the basal metabolic rate and help in weight management.
Give up smoking. Remember that smoking in combination with high bad cholesterol levels helps the formation of atheromatous plaque which, in turn, results in degeneration of the arterial walls, restriction of blood circulation and high risk for clotting.
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