- Reg Time
- Last Time
High cholesterol levels It is one of the main causes of cardiovascular disease such as heart attack, stroke, kidney disease, and many other health problems for people who are experiencing joker gaming health problems due to high cholesterol. Or want to prevent high cholesterol. Hello, doctor has a way to reduce cholesterol. By changing the lifestyle in eating well, making it easy|
How to reduce cholesterol by eating
Cholesterol is produced in the liver nearly 1,000 milligrams per day. However, the food we eat each day can affect our cholesterol levels. The consumption of foods that are beneficial for heart health. Will help reduce the cholesterol in your body
Choose healthy fats.
You should avoid foods rich in saturated fats such as pork, lean beef. Chicken skin Processed meats, butter, cheeses, including full-fat dairy products. Or skim Because these foods will increase the cholesterol in the body. In particular, bad cholesterol or bad cholesterol (LDL) should be switched to monounsaturated fats. And polyunsaturated fats In foods such as olive oil, canola oil, avocado, nuts, almonds, walnuts, peanuts, tofu, salmon, tuna
Avoid trans fats
Trans fats are another factor that increases bad cholesterol (LDL) and causes Lower good cholesterol (HDL), so you should avoid consuming foods rich in trans fats, such as margarine, and bakery products such as cakes, cookies, biscuits, donuts.
Limiting dietary cholesterol
You should limit the amount of cholesterol in each meal. By avoiding foods high in cholesterol, such as quail eggs, egg yolks, offal, animal brains, seafood.
You should eat whole grains, such as brown rice, whole wheat foods, such as whole wheat bread, whole wheat pasta. Including oats And rice bran too
Eat more fruits and vegetables.
Fruits and vegetables are high in dietary fiber or fiber, which can help lower cholesterol in the body. So you should eat more fruits and vegetables, especially broccoli, carrots, bananas, sweet corn, apples, guava, kale.
Eat fish that are good for the heart.
Consuming fish with omega-3 fatty acids instead of meat. Red meat, especially pork and beef, is not only good for heart health, but it can also help lower cholesterol levels. This is because fish contains less saturated fat than red meat. Fish rich in omega-3 fatty acids, such as salmon, sardines, mackerel (mackerel), herring, and your consumption of sharks, eagles, swordfish, should be reduced because they are high in mercury. Increased risk of heart disease
Drink alcohol in moderation.
Despite some research studies that indicate Consuming alcohol at optimal levels may increase the levels of good cholesterol, or HDL, in the body, but this information has not been confirmed. And drinking alcohol is not for everyone. Healthy adult women should not drink more than one glass of alcohol per day. Adult men under the age of 65 should not drink more than two glasses of alcohol per day. Men over 65 should not drink more than one alcoholic drink a day.
But in the best way, you should abstain or cut down on alcohol drinks as much as possible. Because drinking alcoholic beverages on a regular basis Or drinking too much alcohol It can cause serious health problems such as high blood pressure, heart failure, stroke.
If wanting to lower cholesterol levels In addition to having to pay attention to eating You should make other lifestyle modifications as well, such as
Lose weight to a healthy level.
Overweight is one of the main factors that lead to high cholesterol. You should therefore consume food that is nutritious. Avoid drinks with added sugar. Always take care of the calories of food you eat. Drink lots of water. Moving physically regularly Do not sit in place for a long time. If you want to know if you are overweight or not. Can check the value Body mass index that is suitable for your gender and age as well. Program to calculate BMI
However, if you need to lose weight or gain a healthy weight. Should be done gradually Not losing weight Or use methods that risk causing health problems such as diet pills, dieting, or if anyone needs to gain weight. Should not choose to gain weight by eating foods that are high in fat. Or high sugar Should consult your doctor so that your doctor can advise you on a healthy way
Exercise regularly At least 5 days a week, 30-60 minutes a day, can help you increase your good cholesterol, or HDL, and help you lose weight. Including helping to improve overall physical and mental health as well If you are inconvenient to exercise at the gym Can exercise according to the clip on the Internet Or mobile exercise apps You should get into the habit of exercising or moving your body. It may start with common everyday activities such as brisk walking after lunch. Ride a bike to work or go to a neighborhood if you're afraid you're not enthusiastic enough. Should find a friend to exercise
Quitting smoking will increase the good cholesterol levels in your body. You can see the results quickly.
- 20 minutes after quitting smoking Blood pressure and heart rate levels used to rise because nicotine exposure began to drop to normal.
- 3 months after quitting smoking The circulatory system and lung function will begin to improve.
- 1 year after quitting smoking The risk of developing heart disease is 50 percent lower than those of still smokers.