How can I lower my cholesterol naturally?
Lifestyle changes are an integral part of managing high cholesterol. Taking a three-pronged approach to diet, weight and exercise is usually the most effective.
Maintaining a healthy weight has been shown to increase levels of HDL, while helping to lower total cholesterol and LDL levels. Regular exercise will help you to achieve this. If you have hypercholesterolemia (where your body cannot remove LDL deposits from your bloodstream), your doctor will probably recommended you complete around 150 – 300 minutes of moderate intensity exercise per week.
Adopting a diet that is rich in vegetables, wholegrain foods, legumes, fish, nuts and unsaturated fats, and low in trans/saturated oils, processed grains and sugar, can help to lower LDL levels by up to 15%. Avoid foods that contain high levels of saturated fat, such as butter, ghee, fatty meat and meat products like sausages, coconut oil and cream, as well as full-fat cheese and milk. Restricting your cholesterol intake to less than 300mg per day will also help to reduce LDL cholesterol levels.
Bear in mind that drinking lots of alcohol (more than 60g per day)
Can increase triglyceride levels. By cutting เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา down your alcohol intake, you not only reduce triglycerides in your system, but you also help to raise HDL cholesterol levels.
If your triglyceride levels are high, try limiting your intake of simple sugars to less than 10% of your total daily calories. Junk food like ice cream, cookies, cakes and candy, for example, contains white table sugar, which has no nutritional value and is usually high in fat and calories.
Many fruits also contain simple sugars. But you do need fruit to get important nutrients such as vitamin A and C, folic acid, fibre and potassium. You should always try to eat 2 servings of whole fruit per day. Just exercise caution when it comes to canned fruit and fruit juices, as these often contain sweet syrups that reduce the nutritional content.
Quitting smoking will also benefit your overall cardiovascular health and HDL cholesterol levels, so if you’re a smoker, do consider giving it up.