Many people wonder what the healthy habits are to reduce cholesterol that they must apply to improve their health, whether they are taking medications for this purpose and want to reduce their consumption or because they want to find a solution that does not have to do with medicines, but rather something more natural, incorporating some changes in your daily life. If you are interested or know someone who needs these tips, join us until the end.
Cholesterol is one of the most important fats in our body, which serves to form the cell membrane of the organs, synthesize hormones and bile acids, which is why it must be kept at the proper levels, since its high index in the blood It can trigger health problems.
Dr. Shanthi Mendis, coordinator of the Unit for the Prevention and Treatment of Chronic Diseases of the World Health Organization (WHO) says that “the introduction of small changes in the way of life, such as giving up tobacco, practicing an activity Regular physical activity and eating healthy foods can help prevent heart disease and stroke. ” Let’s see in detail what we can do to reduce cholesterol.
Healthy eating
Making small dietary changes can go a long way to lowering cholesterol. According to the doctor and journalist Michael Mosley, in a documented experiment by the BBC, where he participated, cholesterol can be significantly reduced if changes in the diet are included.
One of the most important changes that must be made, not only to reduce cholesterol, but for general health, is the reduction of consumption of fats, both saturated and trans. The saturated fats present in red meat, sausages, whole dairy products, coconut oil, have the particularity of increasing the “bad cholesterol” in the blood, which is linked to the blockage of the arteries and heart disease.
For its part, trans fats, which can be found in industrially manufactured foods, such as appetizers or snacks, frying, breaded, hamburgers, pizzas, margarines, pastries, baked goods, processed food, among others. This type of fat is the worst for health, because in addition to increasing bad cholesterol (LDL), they reduce good cholesterol (HDL) causing more cholesterol to accumulate in the blood vessels, clogging and leading to heart disease and cerebrovascular accidents.
To reduce the consumption of these fats, you must follow a healthy diet rich in fruits, vegetables, lean meats and whole grains, you can also choose a diet plan such as the DASH diet, which is aimed at improving cholesterol levels. It is not about eliminating fats from the diet entirely, it is about replacing them with healthier options that help reduce cholesterol, such as the unsaturated fats found in nuts, fish and vegetable oils.
To reduce fat intake, the WHO recommends making a series of changes:
- Steaming instead of frying
- Replace butter or shortening with vegetable oils such as safflower, canola, corn, soy, and sunflower.
- Trim visible fat from meat
- Limit consumption of processed foods, which contain industrially produced trans fats.
Lose weight or maintain a healthy weight
One of the healthy habits to reduce cholesterol that must be applied throughout our lives is to maintain a healthy weight, and if you are overweight or obese, the ideal is to lose those extra kilos, since these make bad cholesterol increase, and we already know the risks that this causes for health.
Do exercises
This habit goes hand in hand with the previous ones, exercising and maintaining an active lifestyle helps in many aspects of health, and it is not about overdoing physical activity or practicing strenuous exercise routines, just by stopping side sedentary life. Instead of spending all day lying down or sitting watching television or on the computer for hours, going out for a 30-minute walk every day, this will make our heart begin to work to stay healthy.
Reduce cigarette and alcohol
Tobacco is one of the worst habits you can have, its harmful effects have an impact on many aspects of health. Quitting cigarettes brings great benefits, including cholesterol, since by eliminating tobacco levels of good cholesterol (HDL) increase, it helps lower bad cholesterol (LDL) by preventing clogged arteries; so the fewer cigarettes you consume, the less bad cholesterol you will have, therefore, you will be healthier.
Alcohol is another great health problem, especially when it is not consumed in moderation, its excess, as in many cases, is very harmful. The exaggerated consumption of alcoholic beverages according to the WHO, causes more than 200 diseases and disorders, including cardiovascular diseases.
Managing stress
Although stress, as such, does not cause an increase in cholesterol, but according to specialists, stressful situations, depending on how they are managed, can lead to unhealthy habits, such as smoking, consuming food high in saturated fat and even stopping engage in physical activity, which would undoubtedly lead to an increase in bad cholesterol.
Therefore, it is recommended to control stress as much as possible. Tips to reduce stress include: doing physical exercises, practicing some relaxation technique, reducing stressors factors both at home and at work.
It is important to note that, in some cases, changing habits is not enough to reduce cholesterol, so perhaps you should go to your specialist doctor, who will be in charge of indicating the appropriate treatment.
However, even if you have to take medications, these 5 healthy habits to reduce cholesterol provide great benefits for general health, they are simple changes that can be easily applied, although at first it costs a little, you just have to put a little strength of will. Try it, you can!
This article is informative and is not intended to serve as a diagnosis, prescription or treatment of any type of ailment. This information is not a substitute for consulting a doctor, specialist or health professional.
ALFA