How to reduce risk of high cholesterol?
When you find out that your cholesterol level is higher than normal. The best way to reduce that is to change your diet and lifestyle. Lowering cholesterol is associated with a reduced risk of heart disease. Even when medications are used to lower cholesterol, exercise and proper diet are essential to prevent cardiovascular disease. In this article, we are going to answer this question: How to reduce the risk of high cholesterol
Good and bad cholesterol
In fact, cholesterol is essential for the proper functioning of the body, such as the function of the body’s walls and cell membranes, to produce hormones, vitamin D, and bile acids. But a diet high in saturated fat and cholesterol raises LDL levels, known as bad cholesterol. Elevated LDL cholesterol causes plaque in the blood vessels, which eventually leads to heart disease and heart attack. HDL, known as good cholesterol, helps lower LDL in the blood. Increasing HDL levels and decreasing LDL levels are possible through proper diet.
Strategies to reduce the risk of high cholesterol
- Meal size control
Eating bulky meals causes weight gain and high cholesterol. The easiest way to measure the amount of a meal is to use your “hands” as a measuring device. A “palm” is almost the right size for your meal.
- Help the heart by eating healthy
When you eat fruits and vegetables; Help lower bad cholesterol (LDL). Fruits mainly have antioxidant properties. Also, eating vegetables and fruits reduces the amount of fat in food, which can help lower blood pressure and improve weight loss.
- Eat fish
Fish is very good for heart health because it is full of omega 3 and unsaturated fatty acids. Omega-3 fatty acids can lower blood triglyceride levels. This property is especially observed in fatty fish. Keep in mind that frying foods in oil (especially fish) reduces their nutritional value.
- Start your day with cereal
Cereal grains because you have carbohydrates make you feel full longer. This breakfast helps lower LDL (bad cholesterol) levels and weight loss.
- Get help from nuts for cardiovascular health
With its unique fat content, nuts help lower cholesterol levels. This type of fat reduces bad cholesterol (LDL) by maintaining good cholesterol (HDL). However, avoid eating too many nuts (more than a handful), especially if covered with chocolate or sugar.
- Unsaturated fats protect the heart
Our daily fat requirement is around the required calories. There are many types of fats, with unsaturated fats (such as canola and olive oil) lowering LDL levels, while saturated fats (such as butter and palm oil) and high-trans fats increase LDL cholesterol. But what all fats have in common is their high calorie content.
- Eat more beans and less potatoes
Carbohydrate intake is essential for the body’s energy supply, however the quality of different carbohydrates varies. All grains (such as beans), pastas, and brown rice are high in fiber, which helps lower cholesterol. Carbohydrates in white rice, white bread and potatoes cause a rapid rise in blood sugar, which can cause shortness of breath at short intervals, which is effective in increasing the number and amount of meals.
- Increase physical activity with exercise
Regular exercise can help lower LDL levels and increase HDL levels. Maintaining a healthy weight through exercise is effective in lowering blood pressure and heart disease.
- Blood sugar control: Uncontrolled diabetes increases blood cholesterol levels, so controlling blood sugar can help lower blood cholesterol levels.