Reduce high cholesterol by following these tips

Although this health problem can be genetic, an inadequate diet also influences it. For this reason, there are ways to prevent it, such as exercising and also treating it. Here we tell you more.

What is high cholesterol?

In the blood, there is a waxy substance called cholesterol, which helps the body form healthy cells. But if the level of cholesterol is high, it can cause the formation of fatty deposits that over time will grow and prevent the blood from flowing correctly through the arteries.

What are the symptoms of high cholesterol?

The body usually does not give signs of having high cholesterol, so it is recommended to have blood tests to know if something is wrong. In fact, according to the National Heart, Lung, and Blood Institute (NHLBI), it is ideal to have it done every 5 years.

What are the possible causes of high cholesterol?

Following some habits in your daily life can cause you to have high cholesterol, a situation that sometimes seriously affects your health because it makes you prone to many diseases.

• Inadequate diet.
• Obesity.
• Lack of physical activity.
• Smoking decreases the level of "good" cholesterol.
• Consuming excessive alcohol increases your cholesterol level.

How to prevent high cholesterol?

Your diet and maintaining an unhealthy lifestyle influence your cholesterol and also the health of your heart. Therefore, if you change those habits and include other healthy ones, you will avoid having high cholesterol. To help you, here are some tips.

• Follow a low-salt diet that includes plenty of fruits and vegetables.
• Limited consumption of animal fats.
• Consume good fats (nuts, olive oil, peanut oil, avocado, white tuna, and salmon) in moderation.
• Exercise to maintain a healthy weight for your age, height, and as recommended by a specialist.
• Exercise regularly for 30 minutes a day.
• Manage your stress levels.

Tips to reduce high cholesterol

In an article published by Harvard University, some tips were found to reduce high cholesterol and take care of your health. Here we tell you about them.

• Include legumes (lentils, chickpeas, beans, etc.) in your lunches because, according to the authors of the publication, these are low in fat, making them a healthy food.
• Fiber-rich foods such as oats, oat bran, apples, bananas, oranges, pears, and prunes help prevent the digestive tract from absorbing cholesterol.
• The omega-3 fatty acids in fish can help increase good cholesterol and also protect the health of your heart. Remember to consume it twice a week.

It is worth mentioning that legumes also reduce the risk of obesity, diabetes, high blood pressure, and cardiovascular accidents. Additionally, if you already have any of these problems, they also help treat them.