A healthy diet and exercise regularly help lower the cholesterol level in your blood.
Adopting healthy habits, such as a healthy diet and balanced exercise, will also help prevent your cholesterol level from rising in the first place.
It is important to keep your cholesterol under control because high cholesterol levels increase your risk of heart disease and stroke.
If you are concerned about your cholesterol, talk to your doctor.
Foods that contain cholesterol.
Some foods contain cholesterol. This type of cholesterol is called dietary cholesterol. Foods like kidneys, eggs and shrimp are richer with dietary cholesterol than other foods.
The cholesterol effect of food on your cholesterol level is much lower than the amount of saturated fat you eat.
If your doctor has advised you to change your diet to lower your blood cholesterol, the most important thing to do is to reduce saturated fat. It seems to be a good idea to increase your intake of fruits, vegetables and fibre.
Fat and cholesterol level.
There are two main types of fat – saturated and unsaturated. Eating foods that contain high saturated fat can raise your cholesterol levels. Most people eat a lot of saturated fat.
Foods that contain high saturated fat.
Sausages and fatty meat cuts.
Cakes and biscuits.
Foods containing coconut or palm oil.
Eating foods that contain unsaturated fats instead of saturated fats can actually help lower cholesterol levels.
Try replacing foods that contain saturated fat with those that have high levels of unsaturated fats.
The food contains a high level of unsaturated fat.
Fish rich in oils (such as mackerel and salmon).
Nuts (such as almonds).
Seeds (such as sunflower and pumpkin).
Vegetable oils and greasy foods (such as sunflower oils, olives, corn, walnuts and rapeseed).
Unsaturated fats can also raise cholesterol levels. Naturally hydrogenated fats are found at low levels in some foods, such as animal products, including meat and dairy products.
Synthetic unsaturated fats can be found in hydrogenated fats, so some processed foods such as biscuits and cakes contain unsaturated fats.
As part of a healthy diet, try to reduce saturated fats food and replace them with foods that contain unsaturated fats.
You should also reduce the total amount of fat in your diet. Try heating in the microwave, steam cooking, boiling, boiling or roasting instead of roasting or frying. Choose fat-free pieces of meat and select low-fat items from dairy and fat foods, or just a few low-fat items.
Fiber and cholesterol level.
There are two different types of fibre – soluble fibre and insoluble fibre. Most foods contain a mixture of both.
The body can digest the soluble fibre (can not digest the insoluble fibre), as it can help reduce the amount of cholesterol in the blood.
Good sources of soluble fibre.
fruits and vegetables
Try to include many of these foods in your diet. Eat at least five servings of fruits and vegetables every day.
Cholesterol level – lowering products.
There is evidence that foods containing some added ingredients, such as plant sterols and stanols, can lower blood cholesterol levels.
Sterols and stanols can be found in specially developed products, such as some skimmed foods and yoghurt.
These foods are targeted to people who need to lower their cholesterol levels. People who do not have high blood cholesterol should not eat these products regularly, especially children, pregnant or lactating women.
If your doctor tells you that you have high cholesterol, you can reduce it by changing your diet without having to eat special products.
If you are taking cholesterol-lowering foods, read the label carefully to avoid over-eating.
An active lifestyle can also help lower cholesterol levels. Activities can range from walking and biking to more active exercises, such as jogging and dancing.
It can improve 150 minutes of moderate-intensity heart exercises per week of cholesterol levels.
Cardio exercises are mildly intense, that is to do enough to raise the heart rate and excrete sweat.
To find out if you are practising cardio exercise very moderately, the meter is the ability to talk but not being able to sing a song.