High cholesterol may be caused by factors we can influence such as lifestyle choices as well as things that we cannot control like the age of our family and history. Being aware of factors you can control through small changes can reduce the risk of circulatory and heart diseases. We respond to your questions with easy tips to assist you in making changes now.
1. What foods can cause my high cholesterol to increase?
If you’re suffering from excessive cholesterol levels, then it’s essential to consume less saturated fat. Foods with high levels of saturated fats include processed and fatty meats as well as pastry and pies butter, cream and coconut oil.
Certain foods are loaded with diet-related cholesterol, however they make no impact on the cholesterol that is present in your blood. They include eggs, shellfish, crabs, prawns, and prawns, as well as like liver pate, kidney and liver. They aren’t high in saturated fats and are safe to consume within a balanced diet.
2. What food items can reduce my cholesterol?
The most effective way to consume healthier is to replace your saturated fats with those that contain a lot of unsaturated fats such as vegetable oils (sunflower, olive , and the rapeseed oil) as well as nuts and seeds, avocados and oily fish.
Just a few minor changes can significantly decrease high cholesterol. A lot of people claim that they do not feel the impact. Try:
switching butter for spreads of vegetable oil such as olive, sunflower or the rapeseed oil spreads
switching from whole milk to skimmed
making use of natural yogurt in place of sour cream, or double cream
substituting regular mince with lighter choices that are lower in fat
swapping processed or red meats for turkey, fish or chicken with skin or plant-based proteins, like lentils, soya or Quorn.
Change your crisps’ salt for unflavored nuts
having cheese with reduced fat in place of regular cheese.
ordering less takeaway. Instead, try our healthy comfort food for delicious and healthy options for your heart.
Consume fibre to reduce cholesterol levels.
Foods high in fibre may aid in lowering your cholesterol. Fibre reduces the quantity of cholesterol in the blood stream from the digestive tract.
Try to eat at minimum five portions of fruits and vegetables every day since they are high in fibre and other nutrients.
Consume plenty of other high-fiber foods such as pulses (such as beans, lentils and chickpeas) Oats and seeds.
Make sure to choose more wholegrain products when you can, for example, brown or granary bread instead of white bread.
3. Exercise can help lower cholesterol levels?
Yes, it can. The ability to pump your blood by engaging in exercise can lower the amount of cholesterol you have. Activeness helps your body to move bad cholesterol to the liver, where it will be removed from your body.
There is no need to join an exercise class or take part in long runs if you don’t like it. Just take advantage of opportunities to be active every day. Many people discover that exercising enhances their mood, and they are more likely to make healthier choices with their food. Try:
using the stairs instead using the lift
A brisk walk is better than walking slowly
performing two-minute bursts of jumping Jacks several times throughout the day.
Pilates or yoga if you have trouble getting out
our workouts to complete when you’re at home.
4. Do I have to stop smoking to decrease my cholesterol?
If you’re a smoker , you may already know that you must quit if you’ve got high cholesterol. Smoking causes a rise in cholesterol called ‘bad and reduces “good cholesterol’, which increases the chance of having heart strokes and heart attacks.
If you’re struggling with quitting smoking, speaking to your GP is an excellent start or, if you’re living in England you can contact for the NHS Stop Smoking Service.
Additionally, there are free services available in Scotland, Wales and Northern Ireland.
They will be equipped to provide you with valuable tips on how to overcome cravings and slowly end smoking.
5. Do I need to stop drinking when I have high cholesterol?
Reduced consumption of alcohol can assist your liver in working better in removing bad cholesterol. It could also enhance your heart health in different ways through helping you shed weight and reduce blood pressure.
Our top suggestions for drinking alcohol include:
consume no more than 14 units in a week
There are a few days during the week that you don’t consume alcohol in any way
Avoid the temptation to drink by drinking only less than you normally would.
Order a small glass of wines or half of a pint beer.
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