Are you struggling with high cholesterol and do you want to make some lifestyle adjustments to get your levels down again? We have collected 8 tips for you with which you can ensure that you can keep your cholesterol under control. Are you reading along?
Research shows that most animal protein — even if it comes from sources that are low in saturated fats, such as pork or chicken — aren't good for your cholesterol levels. Researchers studied healthy adults between the ages of 21 and 65 and fed them a red meat diet, a white meat diet and a vegetable protein diet for four weeks. The latter group was the only group in which their cholesterol levels decreased during this period. Vegetable proteins are not only low in saturated fats, they are high in nutrients that promote healthy cholesterol levels, such as fiber and antioxidants. A good reason to leave meat out more often and to get your proteins from vegetable sources, such as beans and nuts.
Read also :'8 plant-based foods you should eat more often'
Olive oil is often mentioned as a fat that is good for your heart, but it is not the only one. Seed oils, such as sunflower oil, safflower oil and flaxseed oil may be even more effective at lowering LDL cholesterol. So try to alternate a bit between the different vegetable oils to reap the greatest benefits. For example, coconut oil can give the best boost to your 'good' cholesterol (HDL) level. What should you not do? Baking and frying with butter or fat, these do not exactly have a positive effect on your cholesterol levels.
Saturated fats can be found in products such as meat and dairy, but also in tropical oils (such as coconut oil and palm oil). Now these products can be very tasty, but if you have high cholesterol, the advice is to get a maximum of 5 to 6 percent of your daily calories from saturated fats. In addition, it is recommended to use products that contain a lot of unsaturated fats, as these would help to lower your cholesterol. Think of avocados and almonds – delicious and therefore also good for you!
There are two types of fiber:soluble and insoluble fiber. Only soluble fiber can help lower your cholesterol because it binds to cholesterol in your gut and helps remove it from the body. In fact, eating 5 to 10 grams of soluble fiber per day can lower your cholesterol levels by 5 to 11 points. Where can you find soluble fiber? Think oatmeal or barley. For example, barley can be used well in stews and soups, but also as a substitute for rice or when baking in the form of barley flour.
We already knew that exercise has a positive effect on your body. But it also has a positive effect on your cholesterol level. A 2014 study found that over a 12-week period, people who started doing workouts such as jogging, running or cycling had their HDL levels increased by 4.6 percent and their LDL levels decreased by 5 percent. It is therefore recommended to exercise at least 150 minutes per week at moderate intensity (such as walking or playing tennis). It is also important to do strength training, preferably two sessions a week. In addition, doing yoga can also help lower your LDL levels and increase your HDL levels. And then we haven't even mentioned the relaxing effect that reduces your stress levels – and ultimately your cholesterol levels.
Smoking cigarettes raises your LDL level and decreases your HDL level – the exact opposite of how it should be. Fortunately, you can quickly bring the levels back into balance when you stop:a 2013 study showed that after three weeks of quitting smoking, HDL levels increased by as much as 30 percent. Alcohol can also contribute to a dip in your HDL levels:half a glass to a whole glass a day can already have that effect in women. So keep an eye on your drinking habits if you have to watch your cholesterol.
Being overweight can increase your 'bad' cholesterol levels and decrease your 'good' cholesterol levels, especially if you mainly struggle with fat on your stomach. This type of fat is located near your portal vein, which carries blood to your liver. Certain chemicals secreted by visceral fat enter the portal vein and reach the liver, where they affect the production of blood lipids. Do you want to lose some weight to positively influence your cholesterol levels? Then it is best to follow the above tips, that should help you on your way.
If you see changes in your cholesterol six weeks after making lifestyle changes, most doctors recommend sticking with them for about four to six months before considering medication. Statins are the most common cholesterol-lowering drugs. Consult your doctor if you feel that your lifestyle changes are not yet having a sufficient effect on your cholesterol level, then he/she can give you the right advice.
You will find an extensive dossier on cholesterol in the November issue of Santé!
Source:Livestrong.com
