Cholesterol is found naturally in our body, as it is part of the membrane of our cells. However, having high cholesterol levels can increase the risk of suffering from various diseases closely related to the heart.
Therefore, if you are a person who has high cholesterol or hypercholesterolemia, we show you seven strategies that you can carry out to lower your cholesterol levels.
Table of Contents
Our great friends, healthy fats
In general, the consumption of all ultra-processed foods, in the long run, produces harmful effects on your health, one of them is the increase in cholesterol in the blood.
It causes cholesterol sedimentation in the veins and arteries of our body, this being the cause of a large part of myocardial infarctions.
One way to fix this is by eliminating trans and saturated fats and incorporating healthy fats into your diet. Thus helping you maintain high levels of high-density lipoprotein (HDL) and low-density lipoprotein (LDL), the two types of cholesterol we find in our body.
Try to limit your salt intake
The consumption of salt will not drastically affect our health if we maintain the recommended sodium levels in the blood. But in people with high blood pressure, excess salt consumption can alter these values upward.
These two diseases, hypercholesterolemia and high blood pressure, usually go together, that is, if you have cholesterol, it is most likely that you have hypertension. And, as a consequence, your chance of having a major cardiovascular disease is greatly increased.
For this reason, we recommend limiting your salt intake to not alter your blood pressure, especially if your values are usually high. In this way, you will improve your lifestyle, reducing at least one risk factor for your health.
Less sugar and more complex carbohydrates
Saturated fats influence the blood’s cholesterol amount as refined flours and sugar. Well, diabetes has been correlated with high cholesterol levels.
In addition, high cholesterol causes arteriosclerosis, which is the most common cause of myocardial infarctions and chronic complications of diabetes. It should be added that there is no correlation between high cholesterol causing diabetes, but the other way around.
Therefore, we recommend that you replace refined flour and sugar with complex carbohydrates that will help you maintain a much healthier diet and adequate blood glucose levels.
Try to play sports on a regular basis
Performing physical exercise on a regular basis helps the transformation and mobilization of all macronutrients, including fats. In addition, it helps to lower LDL, and increases HDL levels to their average values.
In addition, it helps to maintain an adequate weight, thus avoiding overweight and obesity. For this reason, we recommend that you do any physical activity that you like regularly.