Health Tips: 5 Effective Ways to Lower Your Cholesterol Levels for a Healthy Body

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Your cholesterol numbers show how much cholesterol is circulating in your blood and affects your overall health and well-being. Scroll down to find out more.

ONE OF the most important factors affecting our overall health is the cholesterol levels in our body. Cholesterol is a waxy substance found in the cells of our body, which helps build hormones, vitamin D, and substances that help digest food.

According to the Mayo Clinic, with high cholesterol, you can develop fatty deposits in your blood vessels. Eventually, these deposits grow, making it difficult for enough blood to flow through the arteries. Sometimes those deposits can suddenly rupture and form a clot, causing a heart attack or stroke.

What is high or low cholesterol?

The Cleveland Clinic simply explains that your cholesterol numbers show how much cholesterol is circulating in your blood. Your HDL (good cholesterol) is the number you want to be high (ideally above 60). Your LDL (bad cholesterol) should be below 100. Your total should be below 200.

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Ways to lower bad cholesterol in the body

1. Monounsaturated fats

MUFA monounsaturated fats are a type of unsaturated fat that have double bonds in their chemical structure and provide numerous health benefits. According to Healthline, monounsaturated fats like those in olive oil, canola oil, nuts, and avocados lower LDL (bad) cholesterol, raise HDL (good) cholesterol, and reduce oxidation that contributes to blocked blood vessels. arteries.

2. Avoid trans fats

They are a type of dietary fat that is the worst for your health. The higher the amount of trans fat in your body, the higher your risk of developing heart disease and other health problems. A study of global health patterns found that excess trans fat consumption, along with insufficient polyunsaturated fat and excess saturated fat, are a major cause of coronary heart disease mortality worldwide.

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3. Eat soluble fiber

Soluble fibers dissolve in water and commonly include pectin and vegetable gums. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. Healthline claims that soluble fiber nourishes healthy probiotic gut bacteria and helps remove LDL cholesterol from the body.

4. Regular Physical Activity

The American Heart Association recommends that 150 minutes of moderate aerobic exercise a week is sufficient to lower cholesterol levels. Any type of exercise can improve cholesterol levels and promote heart health. The longer and more intense the exercise, the greater the benefit, according to Healthline.

5. Healthy weight

Maintaining a healthy weight is an essential component in reducing bad cholesterol levels in the body. Healthline reports that maintaining a healthy weight lowers total cholesterol, in part by slowing the creation of new cholesterol in the liver. Weight loss also helps lower LDL (bad) cholesterol and increase HDL (good) cholesterol.

(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis, or treatment.)

Categories: Lifestyle News
Source: tit.edu.vn

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