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Avoid This Health Tips

How to lower your cholesterol levels – 7 tips to reduce your cholesterol level

Written by CHANEL G.

Cholesterol is good and evil. However, too much can lead to silent dangers such as stroke and heart attack.

Every cell in the body contains cholesterol. Cholesterol plays a vital role in the body, helping to digest food and produce hormones. Although high cholesterol is often invisible, it can cause serious health problems.

Source: WomenHeartTV (Youtube.com).

High cholesterol is when your body has too much cholesterol. This condition can be caused by overeating cholesterol-laden food or not getting enough exercise. High cholesterol can also be caused by obesity, smoking, and alcohol consumption. This condition can also be passed down through the generations. A high level of cholesterol can cause blockage in your blood vessels, which can lead to heart disease or stroke.

A simple blood test can be used to measure your cholesterol level. Talk to your GP if you have concerns about your cholesterol levels. As part of an NHS health check, anyone aged 40-74 can have their cholesterol tested. Your blood levels are checked for good (HDL), sour (non HDL) cholesterol, and high cholesterol.

HDL cholesterol removes bad cholesterol from your blood. It also takes cholesterol that isn’t needed back to the liver to be broken up and disposed of. Non-HDL cholesterol can cause a blockage of your blood vessels and narrow your arteries.

Triglycerides, a type of fat found in fat cells of the body, are an example. They can cause a narrowing of your arteries, which increases your risk.

Trans fats

Trans fats raise cholesterol levels and can be found in dairy products and meat products.

The majority of people in the UK don’t consume large quantities of trans fats. However, it would help if you avoided artificial trans fats found in cakes and biscuits to lower your cholesterol.

You can lower your cholesterol by checking food labels for hydrogenated oils and fats.

Reduce total fat

Your cholesterol levels will be lower by reducing the fat in your diet.

Instead of cooking or roasting food, you can grill, steam, boil, or poach it.

Consuming lean meats rather than fatty cuts will help reduce your total fat intake.

There are many products with full-fat and low-fat versions. Therefore, it is better to eat the lower-fat variety.

High-fiber foods

Fiber can lower your risk of developing heart disease or high cholesterol.

Adults should consume 30g of fiber per day. They can also choose to eat a mixture of different fiber sources.

High-fiber foods are wholemeal bread, bran, wholegrain grains, fruits, vegetables, and potatoes with their skins still on.

Your cholesterol levels will be lower if you eat at least five servings of fruits and vegetables per day.

Activity

You can lower your cholesterol by increasing your activity level and doing more exercise.

To improve your cholesterol, you should do at least 150 minutes of moderate aerobic exercise each week.

Moderate aerobic activity is when you’re working hard enough to increase your heart rate and sweat.

Products that lower cholesterol

Unique cholesterol-lowering products are available that can help lower your cholesterol.

Doctors do not recommend these products. They say that they are not a substitute for a balanced and healthy diet.

These products are for people with high cholesterol. However, it is not necessary to consume plant sterols and stanols to manage your cholesterol.

These products can cause serious health problems if they are not correctly labeled.

Statins

Statins are medications that lower cholesterol.

They are typically offered to people who have been diagnosed as having coronary heart disease, another type of cardiovascular disease, or have a family history that suggests they may develop the condition in the next ten years.

Over-the-counter statins are also available, but it is best to consult your doctor before you purchase them.

References:

How Fiber Lowers Cholesterol | NutritionFacts.org. https://nutritionfacts.org/video/how-fiber-lowers-cholesterol/

Plant-Powered Kitchen Reviews [2021] | Easy-to-Make Recipes?. https://www.autismescapes.org/plant-powered-kitchen-reviews/

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