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How to lower cholesterol

How to lower cholesterolHigh cholesterol levels can also lead to fatal diseases such as heart disease and heart attack.

Cholesterol medications used can help you lower your cholesterol levels, but in order to do this in a healthy way, you need to make a number of changes in your lifestyle. If you want to lower your cholesterol levels and are curious about the answers to the questions of how cholesterol falls, what should I do, you can take a look at the information we have researched for you.

A few changes to your diet can reduce cholesterol and improve your heart health:
1- Reduce saturated fats
Saturated fats, which are primarily found in red meat and full-fat dairy products, increase your total cholesterol. Reducing your consumption of saturated fats can help lower your low-density lipoprotein (LDL) cholesterol.
2- Eliminate trans fats
Trans fats, sometimes listed on food labels as "partially hydrogenated vegetable oil," are used in margarines and in grocery store cookies, crackers and cakes. Trans fats increase the overall cholesterol level. 
3- Consume foods rich in omega 3
Omega-3 fatty acids do not affect LDL cholesterol. But there are also benefits to heart health, such as lowering blood pressure. Foods that contain omega-3 fatty acids include salmon, mackerel, herring, walnuts, and flaxseed. Decaf is a great source of omega-3 fatty acids. If you want to be able to balance your cholesterol levels and minimize the risk of heart attack, you can benefit from these fish.
4- Increase soluble fiber
Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in foods such as oatmeal, kidney beans, Brussels sprouts, apples and pears.
5- Add whey protein
The whey protein found in dairy products may harbor many of the health benefits attributed to dairy products. Studies have shown that October whey protein, given as a supplement, lowers both LDL cholesterol and total cholesterol, as well as blood pressure.
6- Be sure to exercise 2 times a week
Exercise can increase cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, which is the "good" cholesterol. Your doctor may recommend that you exercise for at least 30 minutes five times a week, or do aerobic activity for 20 minutes three times a week.
Adding physical activity, even at short December intervals, several times a day, can help you start losing weight.
• Take a daily walk at lunchtime.
• Don't forget to ride a bike.
* Choose a favorite sport for yourself.
* Consider finding an exercise buddy or joining an exercise group to stay motivated.
7- Quit smoking
Quitting smoking helps to significantly reduce your cholesterol levels.
• 20 minutes after quitting smoking, your blood pressure and heart rate stabilize.
• Within three months of quitting, your blood circulation and lung function begin to improve.
• Your risk of heart disease during the year of quitting is half that of smokers.
8- Get rid of extra pounds
Even gaining a few extra pounds leads to an increased rate of high cholesterol. Start making small changes to your diet. If you drink sugary drinks, be sure to drink cinnamon water. Make a snack with popcorn or pretzels. If you desire something sweet, you can use dried fruits, provided that they are consumed in a small proportion.
Look for ways to incorporate more activity into your daily routine, for example, choosing to take the stairs instead of getting out of the elevator. Take walks in between work. Dec. Try to increase standing activities, such as cooking or gardening.
9- Do not drink alcohol
Alcohol can cause serious health problems such as high blood pressure, heart failure, and stroke.
If lifestyle changes are not enough...
Sometimes healthy lifestyle changes are not enough to lower cholesterol levels. If your doctor recommends medication to help lower your cholesterol, use your medications as prescribed while you continue to change your lifestyle. Lifestyle changes can help keep your medication dose low.

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