Here are some tips on how to go about it.
An increased risk of heart disease is associated with high cholesterol levels. The good news is that we have the ability to correct them. Lowering "bad" LDL cholesterol while increasing "good" HDL cholesterol is possible.
In order to lower LDL, dietary and lifestyle changes are required. Excess cholesterol, bilirubin, uric acid, and other blood plasma components can be deposited on the inner lining of blood and lymphatic arteries, diminishing their flexibility and lumen and lowering blood flow. Clogged blood vessels also reduce the activity of organs including the heart, liver, and kidneys, lowering the rate of natural clearance of these chemicals.
Make an effort to lose weight by moving about.
A good diet will help you lose weight by removing heavy fatty foods and increasing your intake of veggies and fruits. We must accept that the outcome will not be achieved in a week or two.
Weight should be reduced weight gradually, aiming for one to two kg per week. Exercise may increase fat-breaking enzymes in the body, reducing HDL cholesterol levels.
It is required to move for at least 2.5 hours three times a week in order for blood test readings to remain normal for a long period. Choose an activity that you enjoy to keep active for a long period.
Increase your intake of omega-3 fatty acids.
Fish should be eaten two to four times a week. The omega-fatty acids present in fish are not only good for your heart, but they can also help you lower your cholesterol. Furthermore, red meat contains saturated fats, which raise the amount of LDL cholesterol in the blood, but fish consumption lowers triglycerides, which are a type of cholesterol.
More veggies and legumes
Saponins are found in legumes like beans and peas, as well as asparagus, potatoes, and tomatoes, which assist clean blood vessels.
"Saponins" saponify the walls of blood arteries and lower surface tension, allowing deposits to dissolve and be removed. Cleaning the blood vessels in the specified organs causes an increase in the burning of unneeded components from deposits as well as blood vessel cleaning. "The activity of saponins is irreplaceable in this regard, and there has been a significant decline in patients suffering from high cholesterol or other components of blood plasma since their introduction,
Replace the vegetable oil with olive oil.
Using extra virgin olive oil instead of butter can lower LDL cholesterol by up to 15%, equivalent to the impact of a low-dose medication. Olive oil contains "good" lipids that are beneficial to the heart.
Extra virgin olive oil decreases blood pressure and improves lipid profile by boosting HDL cholesterol and lowering LDL cholesterol and triglyceride levels, according to clinical trials at the University of Sherbrooke in Canada. LDL cholesterol becomes less atherogenic at the same time, preventing the initiation and progression of atherosclerosis.
Boost your apple fiber intake.
Soluble fiber is found in foods like oatmeal, apples, and prunes, and it stops the body from absorbing cholesterol. Apples, for example, contain fiber pectins, which bind bile acids, including LDL cholesterol, and subsequently excrete them. People who ate 5 to 10 grams more per day had reduced cholesterol, according to research. Apples account for 12% of all fruit consumed worldwide, owing to its delicious taste, ease of availability, and perhaps several health benefits.
According to an American study, eating 73 grams of dried apples every day for at least half a year can lower HDL cholesterol levels by up to 23%. If you want to get pectin from fresh apples, you'll need six to seven of them every day.