Cholesterol It is a waxy substance produced by the liver that is useful to the body in normal amounts. But too much of it in your blood can be dangerous, particularly for your heart. If your “bad” cholesterol (LDL) level is too high, your doctor will recommend that you lower it as soon as possible. Follow his advice. And there are things you can do to avoid getting to that point — here are the cholesterol-lowering secrets that really work, experts say. Read on to learn more, and to ensure your health and the health of others, don’t miss out on these Sure signs you’ve already had COVID.
People who ate snacks containing certain nutrients were able to lower their LDL (“bad”) cholesterol without taking statins, a recent Mayo Clinic study found. Participants substituted their usual snacks for healthier options (such as single-serving oatmeal, nutrition bars, or granola) that contained at least 5 g fiber, 1,000 mg omega-3 fatty acids, 1,000 mg phytosterols, and 1,800 μmol antioxidants per portion. The result: The group lowered their LDL cholesterol by 8.8%, on average.
Being overweight (a BMI greater than 25) or obese (a BMI greater than 30) increases the level of bad cholesterol. “Excess body fat affects the way your body uses cholesterol and slows down your body’s ability to remove LDL cholesterol from the blood,” says the Center for Disease Control and Prevention. “The combination increases the risk of heart disease and stroke.” Experts say that losing just five to 10 pounds of body weight can lower your LDL cholesterol level by 5% to 10%.
Exercise is an easy way to get and maintain good cholesterol levels, experts say. “Exercise works to remove dangerous, fatty LDL cholesterol by raising HDL cholesterol,” says the Cleveland Clinic. “Aerobic exercise that is repetitive and works multiple muscle groups is the best exercise for lowering cholesterol.” Experts like the American Heart Association recommend getting at least 30 minutes of moderate-intensity exercise a day.
An easy way to lower your cholesterol levels is to switch to a plant-based diet, one that emphasizes vegetables and fruits and healthy sources of protein, such as plant-based protein (such as beans or legumes) or fish. These foods are naturally low in saturated fat, found primarily in red meat and full-fat dairy products, and can increase bad cholesterol. Be sure to get plenty of soluble fiber, which binds to cholesterol and removes it from the body. Experts recommend consuming at least 25 to 30 grams of fiber per day.
Regularly drinking excessive amounts of alcohol can increase triglycerides (a type of fat in the blood) while also increasing bad cholesterol and lowering good cholesterol. “Alcohol is broken down in the liver and rebuilt as cholesterol and triglycerides,” he explains. the cleveland clinic. “The more you drink, the more your cholesterol and triglyceride levels rise.” To help keep your cholesterol levels in a healthy range, drink only in moderation—that is, no more than two drinks a day for men or one drink a day for women. And to protect your life and that of others, do not visit any of these 35 places where you are most likely to get COVID.
Miguel Martin
Michael Martin is a writer and editor based in New York City whose health and lifestyle content has also been published on Beachbody and Openfit. A contributing writer for Eat This, Not That!, he has also been published in New York, Architectural Digest, Interview and many others. Read more about Michael
