High cholesterol: Nutritionist reveals top prevention tips
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Levels of LDL should be as low as possible.
One of the most effective ways to lower levels of bad and increase the amount of good cholesterol in the body is through diet.
Which foods are most effective at these roles?
According to a study conducted in 2016 on rats, coconut water may help decrease cholesterol markers as well as act as an antioxidant.
Cholesterol markers is another way to describe levels of cholesterol.
What does it mean if you have high cholesterol?
If one has high levels of LDL-cholesterol this means there is too much of the substance in your blood.
The build up of LDL in your arteries can increase the risk of developing heart disease or a stroke.
The NHS has tips on how to lower cholesterol.
Eating food that doesn’t contain high levels of saturated fat is on their list.
Information how much saturated fat is in your food is available on the packaging.
Furthermore, eating less meat pies, sausages, fatty meat, butter, lard, ghee, cream, hard cheese, and biscuits are suggested as foods to avoid if you’re aiming to lower your cholesterol.
As well as information about what to avoid, the NHS also recommends foods to include in the diet to boost your levels of good (HDL) cholesterol.
The health provider recommends oily fish such as mackerel and salmon alongside brown rice, bread, and pasta.
Additionally, nuts and seeds and fruits and vegetables are also recommended to improve cholesterol levels.
Exercise is the other main facilitator of fixing the amount of cholesterol in your system.
The NHS says you should aim to do at least “[2.5 hours] of exercise a week”.
Lifestyle changes alongside increasing the amount of exercise someone does can also help.
Quitting smoking and reducing the amount of alcohol you drink are both effective.
It is advised that you should reduce your consumption of alcohol, if you consume more than this level, to 14 units a week or the equivalent of around six small glasses of wine.
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