We cannot influence the genetic factors responsible for high cholesterol. However, we can focus on external factors that can be influenced. Of these, both in prevention and treatment, we focus primarily on a healthy lifestyle and a low-cholesterol diet.
How to deal with high cholesterol?
One of the main factors in the fight against elevated or high cholesterol is the adjustment of your diet. This will not only prevent further increases but even lower cholesterol levels. It is important to understand that adjusting the diet is a long—term thing.
Animal fats and cholesterol should make up no more than 1/3 of the total fat intake, and the remaining 2/3 of consumption should be provided with vegetable fats. Therefore, replace animal fats with vegetable fats (olive, rapeseed, sunflower oil, nuts, seeds).
Indulge yourself in a portion of fish (mackerel, salmon) at least twice a week. They contain omega-6 and omega-3 acids that strengthen the heart and blood vessels.
Include breakfast cereals, wholemeal bread, fruits, vegetables, raw rice, and pasta. The fiber contained in them has a very positive effect on the level of cholesterol in the blood.
Include more fruits, vegetables, and low-fat dairy products in your diet.
Treat yourself to a portion of stew, and not fried on any fat food.
Limit salting.
Ensure sufficient fluid intake. Limit the consumption of black coffee, black tea, sugary drinks and alcohol.
Healthy movement
Keep moving regularly. At least 4 times a week for 30 minutes or 2 times a week for at least 60 minutes. You can choose from several options — swimming, cycling, dancing, jogging or faster walking. The choice is yours and your state of health.
Weight Loss
If you are overweight or obese, it is important to focus on losing weight at the same time. If you reduce the initial weight by 10%, there is a loss of fat from the abdomen to 30%. Accumulation of belly fat is the highest cardiovascular risk. The waist circumference should be up to 94 cm for men and up to 80 cm for women. If these contours are larger, it is so-called abdominal obesity, which can lead to hypertension, elevated cholesterol levels, and atherosclerosis. By itself, weight loss causes the correct adjustment of the ratio of “good and bad” cholesterol.
Leave a Reply