5 lifestyle changes to improve cholesterol levels
3:22:43 2023-10-02 124

The human body needs cholesterol to build healthy cells and hormones and perform some vital functions, but it is important for a person to know his cholesterol levels to be aware of the risks of heart disease.

Cholesterol levels in the body are known as good cholesterol (HDL) and bad cholesterol (LDL). Very high levels of cholesterol in the body can enter the wall of the arteries and form hard deposits that lead to heart disease. Therefore, according to what was published by the Jagran website, experts recommend some lifestyle changes to ensure balanced levels of cholesterol, as follows:

1. Reduce saturated fat

Saturated fats are referred to as “bad fats” and are found in animal foods such as beef, poultry, and full-fat dairy products. According to the Mayo Clinic website, saturated fats can raise total cholesterol in the body, so reducing consumption of saturated fats can reduce low-density lipoprotein (LDL) cholesterol, which is the “bad” cholesterol.

2. Increase soluble fiber

Soluble fiber dissolves easily in water and also breaks down into a gel-like substance in the colon. It can reduce the absorption of cholesterol into the bloodstream. Some of the best dietary sources of soluble fiber include beans, barley, apples, oats, avocado, broccoli, chia seeds, and sweet potatoes.

3. Whey protein

Whey protein is obtained from whey, the watery part of milk that separates from the curds when making cheese. Whey protein increases the nutritional content of the diet and has amazing benefits on the immune system. According to the Mayo Clinic website, taking whey protein as a nutritional supplement reduces both harmful cholesterol and total cholesterol, as well as blood pressure.

4. Omega-3 fatty acids

Omega-3 fatty acids, known as healthy fats, are incredibly healthy nutrients that should be part of your daily diet. The Cleveland Clinic website explains that omega-3 fatty acids help lower triglyceride levels.

Having too many triglycerides in the blood (hypertriglyceridemia) increases the risk of atherosclerosis and, through this, can increase the risk of heart disease and stroke.

5. Eliminate Trans fats

A diet high in Trans fats increases the risk of heart disease, which kills millions of adults around the world. According to what was published by the Mayo Clinic website, the more Trans fats one consumes, the greater the risk of cardiovascular disease.

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