A number of studies have now shown that reducing LDL (bad cholesterol) and total cholesterol levels and increase levels of HDL (the so-called good cholesterol) improves survival and prevents heart attacks. Depending on risk factors, people should try to reach the following levels of cholesterol

General values ​​for cholesterol:

Total cholesterol: 200 mg / dl or lower.
LDL cholesterol: 160 mg / dl or lower. (The less the better).
HDL cholesterol: 45 mg / dL for men and 50 mg / dL for women, with about 60 the lens (higher is better).
Triglycerides: 200 mg / dL or lower. (Although there is evidence to suggest that people should reach levels below 100 mg / dL to reduce the risk of heart disease)

Values ​​for people with two or more risk factors for heart disease:

LDL levels: 130 mg / dl or lower.
Values ​​for people with existing heart disease:

LDL levels of less than 100 mg / dl. Now is also believed that high levels of other lipids, including lipoprotein (a) and apolipoprotein A-1 and B are important indicators of cardiac risk. Apolipoprotein B, for example, can be a very accurate indicator of heart disease risk in women. [For more information, see the chapters of the Encyclopedia of egalenia, Cholesterol and Heart-Healthy Diet].

High blood pressure

High blood pressure, or hypertension, has proven to be a cause of coronary heart disease for a long time. Blood pressure was classified as:

Optimum (below 120/80 mm Hg).
Normal (between 120/80 and 130/85 mm Hg).
Normal-high (between 130/85 and 139/89). (Some studies indicate that high-normal places the patient at an increased risk of cardiac events and stroke, although others suggest that the risk exists mainly in diabetics).
Hypertension, or high blood pressure (140/90).
Several studies have shown that elevated systolic blood pressure is significantly more accurate indicator of hypertension, particularly in the elderly. (Systolic pressure is the highest and the first number in blood pressure measurement. It measures the force that blood exerts on the artery walls and heart contractions to pump blood.

If you want to stay healthy and thin, do not be so many problems and just put into practice some ideas here are to prevent add unnecessary calories to your daily diet and, incidentally, will be helping to keep your family healthier.

First of all, you must be very careful with the consumption of salt in foods. It is not new to the fact that excess salt causes fluid and thereby retain feel a sensation of swelling. Not only that, but also run the risk of cardiovascular disease or be prone to hypertension.

Likewise beware of abuse with bouillon cubes, instead you can use herbs that will give you some delicious dishes and natural scents.

It also controls sugar consumption. If you are a person who likes to eat too much candy, then I suggest you opt for making your dessert at home using whole grains, fruits and fats like butter, not margarine or palm oil as they have high trans fat content are highly damaging to your health.

Consumers worry about deciphering food labels, which is becoming a real work for some at the time of purchase. Buy a food must not only satisfy our taste but our whole body because that will work depending on just fuel that we are giving.

In the food labels are present the list of ingredients. These are written by descending order of weight. The additives are mentioned only by category like scents without their concentrations are indicated.

In the food label we find nutrients, which are marked by their energy and nutrient value, which is detailed for each 100 grams of the product. These are often carbohydrate / carbohydrate, protein and fat. Also, when reading food labels, we should pay attention, often pointed to the contribution of sodium and not salt: 1 gram of sodium is equivalent to 2.5 grams of salt. WHO recommends not to exceed the 4-5 grams of salt, ie sodium 2 grams as long as there is no disease like hypertension.

Similarly, when you read food labels, keep in mind the different types of fatty acids and what they imply: saturated (harmful excessive consumption); polyunsaturated omega-6 (not abuse) and omega 3 (a priority) ; monounsaturated (a favor); industrial trans hydrogenated (a limit).

On the other hand, should favor the products of less than 1 gram of salt per 100 grams of food and choose products with less than 10 grams of fat per 100 grams of food. For sugar-sweetened beverages, remember that 5 grams of carbohydrates equals one sugar cube, and that 10 grams of carbohydrate in 100 ml is equivalent to 20 cubes per 1 liter.

The best way to know whether you have high blood pressure or hypertension is by going to the doctor and have your blood pressure checked with a sphygmomanometer, which is commonly known as a blood pressure cuff. Once your doctor has confirmed that you have an astronomic blood pressure, you better follow the pointers below on how you can help manage the problem:

Mind Your Weight
According to experts, individuals who weigh 30% above their normal weight are more at risk of suffering from hypertension. However, just five to ten pounds of decline in your weight would have a significant effect on your blood pressure. It seems that your heart needs to pump more and work harder if you have more cells and tissues in your body. So if you lose a little weight, you are giving your heart a little break from hard work.

Shrinking your waist is not an easy feat. However, many believe that increasing your fitness level by performing exercise regularly and participating in physical activities, such as biking, playing sports, swimming, and other activities that will make you sweat and increase your heart rate, will surely help in making you lose weight.

Increase Intake of Essential Minerals
The two minerals that you should have in abundance in your body are calcium and potassium. These two minerals are helpful in easing tension in your body and making your overworked arteries more relaxed, which ensures that your blood can freely move along your blood vessels.

Furthermore, potassium also aids in the excretion of excess salt, which is also believed to be responsible for promoting hypertension. Thus, the more potassium is present inside your body, the more sodium can be eliminated out of your system.

Aspire to Eat Right
It is quite difficult to eat right, especially if you are surrounded by a lot of tempting foods. Who can resist a slab of fatty steak or a bucket of delicious fried chicken? However, if you want to live longer, you need to be more careful with what you put inside your mouth. For starters, you can increase your intake of fruits and vegetables. Many experts also believe that eating a lot of fiber-rich foods can also help manage your blood pressure.

Go Easy On the Salt
Almost 50% of people who are suffering from high blood pressure are called by experts as salt responders. This simply means that the amount of sodium intake of a salt responder dictates their blood pressure levels. It seems that the older you get, the more susceptible you are to the effects of salt. In order to prevent hypertension, it would be wise to get easy on the salt. Choose foods that are low in sodium or are sodium-free.

Another effect of too much salt in the body is bloating and swelling. If you are not hypertensive and you feel that your water retention is due to hormonal imbalance and not because of other more serious problems, such as high blood pressure or kidney problems, then you may want to try taking natural supplements, such as Expelis, to get rid of excess water in your body.