High cholesterol: 5 simple tips will help reduce its level

15.06.2024/16/31 XNUMX:XNUMX    7

High cholesterol increases the risk of heart disease. Lifestyle changes will help reduce it.

As Mayo Clinic experts note, five simple tips will improve your health.

Eat healthy food:

  1. Reduce the amount of saturated fat. Saturated fats, found mainly in red meat and full-fat dairy products, raise total cholesterol levels, experts say.
  2. Eliminate trans fats. Trans fats are often found in margarine and store-bought cookies, crackers, and cakes.
  3. Eat foods rich in omega-3 fatty acids. The list includes, for example, salmon, mackerel, herring, walnuts and flax seeds.
  4. Increase the amount of soluble fiber. Soluble fiber can reduce the absorption of cholesterol into the blood, the clinic notes. Soluble fiber is found in foods such as oatmeal, beans, Brussels sprouts, apples and pears.
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Increase physical activity:

  • take a walk every day during your lunch break;
  • ride a bicycle;
  • do your favorite sport.

Quit smoking

According to experts, it also helps in improving health and fighting high cholesterol. It is noted that after giving up a bad habit, blood pressure and heart rate are restored.

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Give up alcohol

Drinking too much alcohol can lead to serious health problems, including high blood pressure, heart failure and stroke, experts at the Mayo Clinic say.

lose weight

The presence of even a few extra kilograms contributes to an increase in cholesterol levels, experts warn. If you drink sugary drinks, switch to water.