16 tips on how to reduce cholesterol safely

This is an automatically translated article.

This article is professionally consulted with - Master, Doctor Pham Van Hung - Interventional Cardiologist - Department of Medical Examination & Internal Medicine - Vinmec Da Nang International General Hospital.
High cholesterol is a high risk factor for cardiovascular diseases, stroke... Therefore, we need to change our diet and active lifestyle to lower cholesterol. Here are tips so you can take steps to lower your blood cholesterol safely.

1. Understanding cholesterol

Our bodies need a certain amount of cholesterol to stay alive, make hormones and build cells. However, if the amount of cholesterol in the blood is high, it will be harmful to the body. Cholesterol in the body binds to proteins to form a type of lipoprotein, of which LDL-cholesterol is the low-molecular-weight type. If high levels in the blood cause plaque to build up in the artery walls, it increases when you eat too much saturated fat, which is found mainly in animal foods. And HDL-cholesterol is a high-molecular-weight form, it helps remove plaque from the artery walls and send them to the liver, so it's low will not be good for the body.

2. Measure servings with the palm of your hand

One of the important things to reduce blood fat is to control the reasonable portion of the diet. It's easy to overeat, especially when you eat out in large portions. Overeating can lead to weight gain and higher cholesterol levels. You should use your hand to measure your portion, like using a portion of meat or fish that would fit in the palm of your hand. Add to that fresh fruit the size of your fist and a snack of nuts or cooked vegetables, rice or pasta that should fit in your cupped hand. So you were able to determine the amount of food needed for the body by hand, limiting the intake of too much food into the body.
Watch now: Eating more fiber helps lower cholesterol, reduce the risk of diabetes and obesity

3. Increase the use of fruits and vegetables in your daily diet

Add more fruits and vegetables to each meal and aim for five to nine servings a day to lower your LDL levels. Because antioxidants and fiber help fight harmful free radicals, making you feel fuller, so you will reduce foods high in fat. When following such a diet will not only help stabilize blood fat levels, but it will also help lower blood pressure and keep weight at a stable level.

4. Increase foods containing Omega-3

You should eat fish about twice a week, because it is a great source of protein and omega-3. Omega-3s are a type of fat that your body needs, helping to lower levels of triglycerides, a type of unhealthy fat in the blood. They can also cut cholesterol levels, slowing the growth of plaque in the arteries. Fish that are high in omega-3s include salmon, tuna, trout and sardines...You can prepare them in many different forms, but don't fry them.

5. Use whole grains for breakfast

When using whole grains in the morning it will help you feel full, thereby helping you not to overeat at lunch, not only that, fiber also limits LDL cholesterol. You can choose to eat a bowl of oatmeal for the morning or can use throughout the day, whole grains like brown or wild rice, popcorn and barley...
Watch now: 13 reduced foods cholesterol should add to your diet

6. Increase the use of nuts

Maybe during times of boredom or you feel hungry during the day, you can also eat an extra snack. Get rid of high-calorie foods, fast foods, and instead nuts like almonds, pecans, walnuts.... They are high in unsaturated fats, which help lower cholesterol-LDL. without lowering HDL. Studies show that people who eat about one 30g of nuts per day have a lower risk of heart disease.

7. Use more unsaturated fats

You need some fat in your diet to maintain body growth. If you have high cholesterol, change a large portion to unsaturated fats. Unsaturated fats found in canola, olive, and safflower oils help lower levels of "bad" LDL cholesterol and may help raise HDL "good" cholesterol. In addition, you still need a small amount of saturated fat, which is found in meat, dairy, butter and palm oil... However, it should be used sparingly because it increases LDL-Cholesterol.

8. Choose the Best Carbs

Beans and whole grains like brown rice and whole wheat have more fiber and don't raise blood sugar. They will lower blood cholesterol and make you feel full for longer. Other sources of carbs, such as those found in white bread, potatoes, white rice, and cakes, spike blood sugar and make you feel hungry sooner, which can cause you to overeat. Therefore, choosing a good source of carbohydrates will help you minimize excess calories and avoid weight gain and blood fat.

9. Be active for 30 minutes a day

Just half an hour of physical activity about five days a week can lower bad cholesterol levels and raise good cholesterol levels. Being active also helps you reach and stay at a healthy weight, which reduces your risk of developing atherosclerotic plaques. You don't need to exercise continuously for 30 minutes, but you can break it up into several 10-minute sessions throughout the day. Or spend about 20 minutes doing more vigorous exercise like jogging and jogging three times a week.

10. Walk more

Just wearing shoes you can walk in, it lowers your risk of stroke and heart disease, helps you lose weight, keeps your bones strong, and is great for managing your mood and stress. If you're not really used to it, start with 10 minutes of walking and gradually increase the activity level. You can choose a restaurant far from work and walk there as an effective exercise.

11. Exercise more outside the gym

You can be active anywhere, not just in the gym. Things like gardening, playing with your kids, hiking, dancing, taking your kids out... are all considered good activities for the body and it can help lower blood cholesterol levels. Do it as often as you can, anywhere in your day.

12. Be smart when you eat out

Restaurant food can be high in saturated fat, calories, and sodium. Even options that are supposed to be healthy can have portions that are too large. You should choose grilled, steamed foods, avoid fried foods and maybe wrap half of the meal before you eat, to avoid overeating.

13. Check the label

Always read the ingredients for the calories, is it too much for one serving? Note the ingredients in the product including saturated fat, sodium, calories and cholesterol. Especially when you choose a food for daily use, you should pay attention to whether it is suitable for you or not.

14. Relaxing and relaxing

Over time, out-of-control stress becomes a problem for your body. It raises blood pressure and for some people it can mean higher cholesterol levels. Relaxation can help relieve stress. Some options to choose from include deep and slow breathing, meditation, socializing with people you like, and exercise. It's important to avoid things that make you feel stressed.

15. Check your weight

Gaining weight makes you more susceptible to high cholesterol, high blood pressure, and type 2 diabetes. All of these affect the lining of the arteries, making them more likely to build up plaque from cholesterol. Losing weight, especially belly fat, increases good and is a way to reduce bad cholesterol.

16. Make a healthy lifestyle change with friends

Although lowering blood cholesterol makes you healthier, it can sometimes be difficult to change your habits. Doing it with friends makes you more motivated and helps you have more positive energy.
Try to do the above to be able to reduce cholesterol in the safest and most effective way. In some cases, you still need to combine medication, but making lifestyle changes can help you limit the use of drugs and reduce cardiovascular complications. In addition, you should have regular health check-ups to see if your blood fat is well controlled and if there are any other abnormalities.
Periodic health check-ups help to detect diseases early so that there is a treatment plan for optimal results. Currently, Vinmec International General Hospital has general health checkup packages suitable for each age, gender and individual needs of customers with a reasonable price policy.
The patient's examination results will be returned to the home. After receiving the results of the general health examination, if you detect diseases that require intensive examination and treatment, you can use services from other specialties right at the Hospital with quality treatment and services. outstanding customer service.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference source: webmd.com