If your cholesterol level is too high, it is worth consulting a doctor and remaining under his care. However, the fight against cholesterol is not only about drugs – it is worth making a few changes in your menu. Cholesterol can be lowered, among other things, thanks to a healthy diet rich in appropriate products and exercise. See what else you can do to fight this silent killer.
Lowering cholesterol – diet
It’s no secret that a proper diet is able to keep us healthy and in great shape for many years. By choosing wholesome products, we influence, among other things, blood sugar levels, blood pressure or just cholesterol. See what should be in your diet to lower your “bad” cholesterol (LDL).
- Garlic. This vegetable is able to help you keep your cholesterol at the proper level. What’s more, it also prevents blood clots, lowers blood pressure and protects against infections. It works best when consumed in its raw form.
- Nuts and seeds. The sunflower seeds are the most effective in this case. They help keep the “bad” cholesterol levels low. This is because they contain large amounts of linoleic acid. In addition, it is also worth reaching for almonds and other nuts (for example walnuts), because they are an excellent source of polyunsaturated fatty acids.
- Fatty fish. Here we mean, among others, mackerel, salmon or herring. Eating such fish is healthy for our heart. This is due to the omega-3 fatty acids contained in them. Oily fish also contribute to lowering blood pressure and prevent blood clotting. However, if you are a vegan or vegetarian, you can replace them with flaxseeds, soybeans, canola and walnuts.
- Foods rich in fiber. It is mainly about fruits, vegetables, wholemeal bread, pasta and groats. They are full of not only fiber but also antioxidants that lower cholesterol.
- Healthy vegetable oils. Choose olive oil and sunflower oil, which are full of good fats. Instead, limit foods that are high in trans and saturated fats. It’s worth noting that olive oil lowers “bad” cholesterol without lowering the “good” cholesterol (HDL). It can easily replace other fats in your diet, such as butter.
Other Ways to Lower Cholesterol Without Drugs
Not only through a healthy diet, we are able to lower our cholesterol. The daily dose of exercise is also important. No matter how old we are. We should always take care of our condition. You don’t have to do murderous workouts right away. Just do what you like. Go for a walk in the park. Take a bike ride. Instead of taking the elevator, go up the stairs to the house. This is a good start to your adventure with sports. It is important that you allocate at least 10-20 minutes to some physical activity every day.
Why is exercise so important? Most of all, they stimulate enzymes that help move LDL from the blood (and blood vessel walls) to the liver. From there, cholesterol is converted into bile (for digestion) or excreted. This means that the more you exercise, the more LDL your body excretes.
When was the last time you checked your cholesterol? It is worth doing a blood test and determining its level. You can also reach for normal cholesterol – the Panaseus dietary supplement
It is also worth thinking about losing a few extra kilos. We are not talking about any drastic diet here. All you have to do is lose 5-10 percent. your weight and your cholesterol will go down right away. Not to mention the other health benefits.
Where to start losing kilos? You may find it effective to count calories. Try to make your diet consist primarily of fruits, vegetables, lean meats, whole grains, and low-fat dairy products. Also, remember about the healthy fats found in avocados, nuts, and olive oil, among others. Also, get rid of junk food on your diet. It is also important to keep fit and remember about the daily dose of exercise.