Cholesterol: here are 5 tips to lower your level simply

High cholesterol increases the risk of heart disease and heart attack. Medicines can help improve your cholesterol levels. But if you’d rather make lifestyle changes to improve your cholesterol first, try these five healthy changes.

5 cholesterol-lowering change

1. Eat heart-healthy foods

A few changes to your diet can lower cholesterol and improve your heart health:

– Reduce saturated fat

Saturated fat, found primarily in red meat and full-fat dairy products, increases your total cholesterol. By reducing your intake of saturated fats, you can lower your low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol.

– Eliminate trans fats

Trans fats, which are sometimes listed on food labels as “partially hydrogenated vegetable oil”, are often used in store-bought margarines and cookies, crisps and cakes. Trans fats increase overall cholesterol levels.

– Eat foods high in omega-3 fatty acids

Omega-3 fatty acids have no effect on LDL cholesterol. But they have other heart-healthy benefits, including lowering blood pressure. Foods with omega-3 fatty acids include salmon, mackerel, herring, walnuts, and flax seeds.

– Increase fiber soluble

Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in foods like rolled oats, kidney beans, Brussels sprouts, apples, and pears.

– Add Whey Protein

Whey protein, found in dairy products, could be the source of a large many of the health benefits attributed to dairy products. Studies have shown that whey protein taken in supplement form reduces both LDL cholesterol and total cholesterol, as well as blood pressure.

2. Exercise almost every day of the week and increase your physical activity.

Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol levels, the “good” cholesterol. With your doctor’s approval, increase to at least 30 minutes of exercise five times a week or minutes of vigorous aerobic activity three times a week.

Adding physical activity, even in small intervals several times a day, can help to start losing weight. Think about it:

– Take a daily brisk walk during your lunch hour.

– Cycling to work

– Practicing a favorite sport

3. Stop smoking

Quitting smoking improves your HDL cholesterol level. The beneficial effects are rapid:

– Within 20 minutes of quitting smoking, your blood pressure and your heart rate recovers from the spike caused by smoking.

– In the three months following quitting smoking, your circulation your blood and lung function begin to improve.

– Within a year of quitting smoking, your risk of heart disease is halved compared to that of a smoker.

4. Lose weight

Put on a few extra pounds contributes to high cholesterol. The little changes add up. If you drink sugary drinks, opt for tap water. If you crave sweets, try sherbets or candies with little or no fat, such as jelly beans.

Look for ways to fit more activity into your routine everyday life, for example by using the stairs instead of the elevator or by parking farther from your office. Take walks during breaks at work. Try to increase standing activities, such as cooking or gardening.

5. Drink alcohol only in moderation

Moderate alcohol consumption has been linked to higher levels of HDL cholesterol. If you drink alcohol, do so in moderation. For healthy adults, this means up to one drink per day for women of all ages and men over 65 years, and up to two glasses a day for men 65 years old and under. Excessive alcohol consumption can lead to serious health problems. Including high blood pressure, heart failure and stroke.

If lifestyle changes aren’t enough…

Sometimes lifestyle changes lifestyle are not enough to lower cholesterol levels. If your doctor recommends a medicine to help lower your cholesterol, take it. Lifestyle changes can help you maintain a low dose of medication.

Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the advice of a health professional.

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