First, we need to know the normal levels of fat in blood.

The optimal cholesterol levels are 150-200 mg/dl while for triglycerides, it should not be more than 160 mg/dl and the LDL( Low density lipoprotein)150 mg/dl. A person with the levels of cholesterol as high as 220 mg/dl is at risk of blood vessel diseases especially paralysis for 25 %.

Nowadays, many people are having high blood cholesterol problems. According to the normal levels of fat above, more than half of the urban people have high blood cholesterol which is considered a very surprising fact.

We all know that high blood cholesterol can cause many diseases to follow as the surplus fat will accumulate themselves in blood vessels making the blood vessels solid and less flexible. Thus, high blood pressure occurs. The happening of this sediment of fat causes the hole in blood vessels to narrow, so, the organ that is sensitive to the condition of lacking blood such as heart will not be able to function efficiently. Consequently, the symptom of angina pectaris arises. Finally, there is a possibility of the heart arteries to be clogged and heart muscle to die. On the other hand, a paralysis is caused by clogged arteries in the brain.

The cause of high blood cholesterol is the consumption of unwell-proportioned of food that is eating too much fat because of inexperience or satisfaction. Therefore, we can treat this state of high blood cholesterol by ourselves.

1. Food limitation Triglycerides can be quickly reduced by this method.

-Stop high fatty food such as coconut milk, cream, ice cream, butter, cake, cow milk and diary products. Drink soy milk or cereal water instead.

- All kinds of meat should not be eaten more than 100 grams/day because there is always fat in meat.

- Vegetable oil containing high unsaturated fat should be used. Avoid palm oil and all foods cooked with palm oil such as creamer.

- Do not consume excessive oil though it is vegetable oil with unsaturated fat. Fried food and food with coconut milk should not be eaten more than once a day. Stop eating fatty, greasy food such as rice cooked with coconut milk and chicken. Take Thai food instead such as orange curry, Liang curry, Tom Yum, and chilli sauce.

- Avoid high cholesterol food such as animal's brain, egg yolk, egg, fish egg and all kinds of entrails.

Food with high fiber: unpolished rice, fresh vegetables, fruits. The fiber helps to wipe away surplus fat through excrement. Therefore, it is necessary to eat unpolished rice every meal, 2 dishes of fresh vegetables a day, 2 fruits (guava size), and 100 grams of fish or seafood instead of meat because fish oil can decrease blood fat.

Exercise with continuity, for example, jogging, bicycling, swimming for 15-30 minutes non-stop, not less than 3 times a week. Exercising helps pumping the blood and reduces the accumulation of fat sediment in blood vessels. It also increases HDL(High density lipoprotein) which carries cholesterol from the blood back to the liver, which processes the cholesterol for elimination from the body. HDL makes it less likely that excess cholesterol in the blood will be deposited in the coronary arteries.

 

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