Cholesterol down: how to succeed

High cholesterol is a significant risk factor for cardiovascular diseases that affects many people around the world. Fortunately, lowering cholesterol is possible and can be effectively achieved through lifestyle changes. This article details how to lower cholesterol through healthy lifestyles and provides concrete guidelines for implementing each aspect.

Before taking action to lower cholesterol, it is important to understand what cholesterol is and why its management is crucial. Cholesterol is a fatty substance that the body needs for building cell membranes and producing hormones.There are two main types of cholesterol: LDL cholesterol ("bad" cholesterol), which can accumulate in the walls of arteries, and HDL cholesterol ("good" cholesterol), which helps remove excess cholesterol from the bloodstream.

High levels of LDL cholesterol increase the risk of atherosclerosis, which can lead to heart attacks or strokes. Therefore, lowering LDL cholesterol and maintaining HDL cholesterol levels are crucial for health.

The diet has a significant impact on cholesterol levels. The right dietary choices can help lower LDL cholesterol and improve HDL cholesterol

•  Saturated fats raise LDL cholesterol, and they are found particularly in animal products such as red meat, fatty dairy products, and butter.

•  Trans fats are even more harmful, as they not only raise LDL cholesterol but also lower HDL cholesterol. Trans fats are especially found in processed and fried foods, such as baked goods and chips.

•  Polyunsaturated and monounsaturated fats are good alternatives to saturated fats. These can be found in olive oil, avocados, nuts, and fatty fish (such as salmon and mackerel).

•  Omega-3 fatty acids are particularly important because they help lower triglyceride levels and improve heart health. Omega-3 fatty acids can be obtained from fatty fish, flaxseeds, and walnuts.

•  Soluble fiber binds cholesterol in the intestines and helps remove it from the body. Fiber is abundant in oats, barley, legumes, berries, and fruits.

•  Whole grain : Replace white bread and pasta with whole grain versions. Whole grains contain more fiber and nutrients that can help manage cholesterol levels.

Fruits and vegetables are packed with vitamins, minerals, and antioxidants that promote heart health. Their abundant consumption can help lower LDL cholesterol and maintain a healthy weight.

Exercise is an effective way to improve cholesterol levels. It can help lower LDL cholesterol and raise HDL cholesterol.

Aerobic exercise

•  Endurance exercise, such as walking, running, cycling, or swimming, is very beneficial for cholesterol management. It is recommended to engage in at least 150 minutes of moderate-intensity aerobic exercise per week.

•  Low-intensity exercise, such as walking or yoga, can also help improve heart health and lower cholesterol levels.

Strength training

•  Strength training improves muscle mass and metabolism, which helps maintain a healthy weight and reduce LDL cholesterol.It is recommended to train muscle groups at least twice a week.

Overweight and especially abdominal obesity are significant risk factors for the development of high cholesterol. Losing weight, even just a few pounds, can help lower LDL cholesterol and improve HDL cholesterol levels.

Calorie Management

•  Reduce portion sizes and focus on nutrient-rich foods. Avoid extra calories, especially from sugary and fatty treats.

•  Regular meals help keep the metabolism active and prevent excessive eating later in the day.

Reducing fat

•  Use less added fats in cooking. For example, grill, steam, or bake food in the oven without extra fat.

Smoking lowers HDL cholesterol and damages blood vessels, increasing the risk of cardiovascular diseases. Quitting smoking quickly improves circulation and raises HDL cholesterol levels, which helps protect the heart.

While moderate alcohol consumption can raise HDL cholesterol, excessive alcohol intake is harmful and can increase blood triglyceride levels. The recommendation is a maximum of one drink per day for women and two for men.

Chronic stress can negatively affect cholesterol levels and heart health. Stress management techniques such as meditation, mindfulness, exercise, and adequate sleep can help manage stress and improve cholesterol levels.

Regular monitoring of cholesterol levels is important, especially if you have a hereditary tendency to high cholesterol or other risk factors for heart disease.Discussing with a doctor and the information obtained through laboratory tests will help you monitor your health and make necessary changes in time.

Lowering cholesterol is possible and achievable through healthy lifestyle choices. Improving your diet, regular exercise, weight management, quitting smoking, moderate alcohol consumption, and stress management are key factors. Together, these lifestyle changes can significantly improve your cholesterol levels and reduce the risk of cardiovascular diseases. Start with small steps and aim for lasting changes that promote your well-being in the long term.