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The article was professionally consulted by Specialist Doctor II Ho Viet Le Diem - General Internal Medicine - Department of Examination & Internal Medicine - Vinmec Central Park International General Hospital.Cholesterol is essential for the development of the body, but if cholesterol is high, it increases the risk of cardiovascular diseases. To be able to control cholesterol at an ideal level, you can apply the measures below.
1. Eat heart-healthy foods
A few changes to your diet that can lower cholesterol and improve your heart health:Reduce saturated fat: Saturated fat is found mainly in fatty meats and full-fat dairy products. like butter and cream. This type of fat is not healthy because it increases the total amount of bad cholesterol in the body. Reducing saturated fat consumption can help lower lipoprotein cholesterol (LDL- Cholesterol, commonly known as bad cholesterol). In addition, trans fats are commonly found in foods processed using partially hydrogenated vegetable oils, and are also found in margarine and cookies. Trans fats, if consumed in large quantities, will increase the total cholesterol level in your body.
Eat foods rich in omega-3 fatty acids: Omega-3 fatty acids are one of the good fats that reduce the risk of heart disease, dementia or low blood pressure. This type of fatty acid is commonly found in salmon, mackerel, herring or walnuts.
Increase soluble fiber: Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Most of it is found in foods like oatmeal, kidney beans, Brussels sprouts, apples and pears.
"Whey protein" supplement: Whey protein is found in dairy products. Studies have shown that whey protein is a dietary supplement that lowers both LDL cholesterol and total cholesterol in the blood.
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2. Exercise daily and increase physical activity
Regular exercise can improve cholesterol. In addition, moderate physical activity also helps increase high-density lipoprotein cholesterol (HDL-good cholesterol). Experts recommend that you should spend 30 minutes a day, exercise five times a week or aerobic activity for 20 minutes three times a week to reduce bad cholesterol in the body.It doesn't have to be for 30 minutes, you can break it up into short sessions several times a day. Activities you should adopt such as:
Take a brisk walk every day during your lunch break. Cycling to work Play a favorite sport To stay motivated, find a workout buddy or join an exercise group.
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3. Quit smoking
Quitting smoking improves your HDL cholesterol levels. Some of the benefits that you can gain quickly after quitting smoking like:Within 20 minutes of quitting your blood pressure and heart rate will recover from the spike caused by smoking Within three months after quitting, your blood circulation and lung function start to improve Within a year of quitting, your risk of heart disease is half that of a smoker.
4. Lose weight
Just a few extra pounds can raise cholesterol. You should consider and start changing the way you eat to improve bad cholesterol in the blood. If you drink sugary drinks, switch to plain water. Snack on popcorn or cookies, but be mindful of their calories. You can also try sherbet, a fruit-based soft drink or candies with little or no fat.Add more activities to your daily routine, such as using the stairs instead of taking the elevator or parking farther from your workplace, going for a walk during your lunch break.
5. Drink alcohol in moderation
Drinking alcoholic beverages will raise HDL cholesterol, but its effect is not strong enough for doctors to recommend users to use them. Therefore, if you drink, drink in moderation. For women and men over 65, up to one drink per day, and for men 65 and younger, up to two drinks per day. Excessive alcohol use can lead to serious health problems including high blood pressure, heart failure and stroke.If lifestyle changes aren't enough: Sometimes lifestyle changes aren't enough to lower your cholesterol levels as much as you'd like. Let's continue to persevere! If your doctor recommends medication to help lower your cholesterol, you should also stick to it and incorporate a new lifestyle. Because only a positive lifestyle change will help you not to have an increase in the dose of lipid-lowering drugs and live a happier life.
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Reference source: Mayoclinic.org
