Lifestyle changes to reduce "cholesterol"
Cholesterol is a fat-like substance in the blood. In which some of the cholesterol is obtained from food eaten Cholesterol has both advantages and disadvantages. The good part is that cholesterol has some health benefits, such as helping normalize hormones and healthy cells. But the body has too much bad cholesterol. May cause health problems to follow. Today Hello Doctor has tips. Change your lifestyle To improve cholesterol levels To return to normal.
High cholesterol How does it affect the body?
As you know Cholesterol is a fat-like substance. In the blood When the cholesterol level in the blood rises Will cause cholesterol to settle in the artery wall Until the arteries become hardened and narrowed As a result, the blood flows to various parts. Of the body Sometimes those stains can clog blood vessels. Or a blood clot in the injured area Which if the area where the blood clot is blocked is in the coronary artery Until the flow to the heart can cause a heart attack. If a blood clot clogs the blood vessels that go to the brain. And obstructing the flow of blood to the brain, it can cause a stroke
Factors that increase bad cholesterol levels
There are a number of factors that can increase bad cholesterol levels, such as:
food
A portion of the cholesterol our body receives comes from the food we eat. Some foods help the body get bad cholesterol, such as the saturated fats found in animal products and trans fats found in cookies. There are also foods such as red meat, dairy products. It can help keep your cholesterol higher.
Obesity
Having a body mass index (BMI) of 30 or higher increases your risk of developing high cholesterol.
Smoking
Smoking will damage the artery walls. Making it more likely to accumulate fat Which smoking can lower HDL cholesterol or good cholesterol
age
As we get older, the chemicals in the body will change. Make when you get older This increases your risk of having high cholesterol, for example, as you get older, your liver will get less of LDL or bad cholesterol.
disease , diabetes
People with diabetes often have hyperglycemia. The harmful cholesterol levels are higher and HDL cholesterol levels lower. In addition, if there is a high blood sugar level. Also to destroy the lining of the artery Thin the artery Brittle easily And also causes stains to settle on the artery wall Until the blood vessels are narrowed Affect the blood flow to various parts of the body.
How to change your lifestyle To improve cholesterol levels
The body has higher cholesterol levels This increases the risk of heart disease and heart attack. Typically, people with very high cholesterol levels may be prescribed medication from their doctor to help lower their cholesterol, but lifestyle changes. To improve cholesterol levels That is another way to help lower cholesterol.
Modify your diet
- Reduce consumption of saturated fat Which is found in red meat And dairy products that contain saturated fat
- Avoid foods containing trans fats. Because trans fats can help raise cholesterol levels
- Eat foods rich in omega-3 fatty acids, such as salmon, walnuts, because omega-3 fatty acids are beneficial for heart health. And has other benefits to the body such as lowering blood pressure
- Increase fiber. Eating foods that are high in fiber. Especially soluble fiber It can help absorb cholesterol in the blood. Soluble fiber is found in many foods such as oats, red beans, apples.
Exercise regularly
The exercises regularly, it contributes to increased levels of HDL cholesterol and also reduces the levels of LDL cholesterol, the bad cholesterol, too. Which you should exercise at a moderate level Or exercise 4-6 days a week for 30 minutes
Quit smoking
Smoking, in addition to adversely affecting the lungs Increased risk of developing cancer and lung disease Smoking also accelerates the accumulation of plaque in the arteries. Narrowing of the arteries Difficulty in blood circulation More importantly, smoking or exposure to secondhand smoke. Has the effect of lowering HDL cholesterol levels, which are good cholesterol.
Lose weight
Exercising regularly and eating a healthy diet Contributes to helping you achieve a healthy weight. Not obese Which can lead to better cholesterol levels
Adjustments and changes in lifestyle It's just one way to help lower the level of cholesterol in the blood. But for some people may have to take medications prescribed by your doctor. Along with lifestyle changes.