Posted on

Tips to help lower cholesterol

Cholesterol is a fatty substance found in human blood. It is produced by the body and also comes with food. It performs the function of hormone production and cell building in the body. In addition to the positive function, it also has a negative. Its increased content leads to blockage of blood vessels. This is the cause of heart attack and stroke. This creates obstacles for blood circulation. Follow the recommendations in this article to lower the level of cholesterol.

Proper diet

This condition is the main in lowering cholesterol. Your task is to exclude consumption meal that contain saturated and trans-fats. These products include:

Red meat.

Fast food products: hot dogs, burgers and pepperoni.

Some dairy products: ice cream, cream cheese and whole milk.

Include healthy foods in your daily diet:

  1. Fatty fish like tuna, trout, salmon and sardines.
  2. Olive, rapeseed, sunflower and grape seed oil.
  3. Avocado.
  4. Nuts.
  5. Seeds.

It is natural that the use of food containing cholesterol cannot be completely excluded, but you should control its consumption. Try to give preference to fresh fruits and vegetables, but not fried foods and offal.

Physical activity

It is known that regular exercise or even minimal physical activity, performed daily, help to maintain overall health at a satisfactory level. It also helps lower cholesterol. Daily physical activity for half an hour to an hour will help you control it.

If you do not have enough free time for a full workout in the gym, you can perform physical exercises partially. This means that you can take a morning walk for 10-15 minutes. The same period set aside for physical exercises at lunchtime. And at the end of the day take a bike ride also for 10-15 minutes.

Slim down

Overweight is the main cause of increased cholesterol levels in the blood. It also has a negative impact on the overall health of the person and the work of individual organs of his body. If you have such problem, you should see a doctor.

Consult with your doctor about your diet and proper daily diet, and ask him to give you advice on exercise and activities.

Giving up bad habits

Smoking and alcohol abuse are the main causes of various serious diseases, including they contribute to blockage of blood vessels. As a result, the risk of heart attack or stroke increases.

However, quitting bad habits can be quite difficult, especially if you smoke for a long time. In this case, consult your doctor or join support groups that conduct group sessions to get rid of bad habits.

Consultation with a doctor about cholesterol-lowering drugs

This measure is taken when a change in lifestyle and abandonment of bad habits does not bring a positive result to reduce cholesterol. The doctor will advise you a drug that will help you solve the problem of high cholesterol. Below are some substances that help to normalize cholesterol:

  1. Statins suspend the production of cholesterol by the liver. Thus, it begins to take more cholesterol from the blood.
  2. Bile acid sequestrants block the production of bile acids by liver, which needed to generate cholesterol. Thus, in the liver there will be a shortage of cholesterol, and it consumes it from the blood.
  3. Cholesterol uptake inhibitors create obstacles to cholesterol uptake by the intestine.

Need to remember

Small changes in your habits and lifestyle will help you control cholesterol and thus reduce the risk of cardiovascular disease. Eating healthy food and exercise will be your helpers in this matter.