High cholesterol levels pose a risk of heart disease, heart attacks or strokes, and usually develop gradually, as a result of unhealthy diet and lifestyle habits; Therefore, take a diet and follow a healthy lifestyle among others, can help reduce cholesterol.
It is very important to modify unhealthy lifestyle habits, such as alcohol and tobacco ; Excessive alcohol consumption can increase cholesterol and triglyceride levels, so it is necessary to limit alcohol intake in both men and women. It is also important to stop smoking , as it damages the blood vessels and may increase the chances of developing heart disease or cancer. Also avoid excess salt and caffeine.
Exercise is another primary factor in reducing cholesterol naturally , as it helps you lose excess weight, and reduce LDL cholesterol levels; establish a routine of moderate intensity exercises, for at least 30 minutes about five days a week.
Aerobic exercises, such as walking, running, cycling or swimming , are the best type of exercise to reduce cholesterol levels; These exercises should be done for 30 minutes, at least five days a week , with a moderate intensity, although it will depend on your physical condition and you may have to start with a smoother routine.
The performance of aerobic exercises will make the heart pump faster and stronger, which will increase the metabolism, and burn more calories, and directly affect LDL cholesterol levels; Exercise will stimulate the production of enzymes, which help move cholesterol from the walls of the arteries to the liver, which will be eliminated outside the body.
If you have high cholesterol, adopt a diet that helps reduce cholesterol and triglyceride levels.
It consumes mainly fruits, vegetables, grains, legumes and defatted dairy products; as well as fish, lean meats – chicken and turkey -, nuts and extra virgin olive oil in raw .
The diet should be low in cholesterol and fat , where the total fat intake should be between 25 and 35% of daily calories, of which 7% of calories should come from saturated fats and less than 1% of trans fat. Avoid fried, processed and precooked foods, fatty meat, sausages, butter and whole milk, and reduce cholesterol intake to less than 300 mg per day, present in egg yolk and red meat.