Content

• Steps
• Advice
• Warning

Cholesterol is an essential lithium that helps our bodies perform many vital functions. Cholesterol has many uses, such as helping the endocrine glands produce hormones, helping the liver to secrete bile, and helping cells maintain their structural integrity. However, the excess of certain types of cholesterol puts you at risk for many dangerous diseases, particularly atherosclerosis, the culprit of heart attacks. You can completely control the cholesterol in your body by changing certain lifestyle habits, if this method doesn't work, see your doctor for a prescription.

Steps

Method 1 of 3: Controlling Cholesterol through Diet

1. 

   What is cholesterol? Cholesterol is an essential part of your diet, but too much cholesterol can negatively affect your health and contribute to cardiovascular disease. There are many types of cholesterol:
   • Low-density lipoprotien (LDL) cholesterol, the "bad" cholesterol, tends to accumulate and form plaques in the arteries, contributing to heart disease.
   • High-density lipoprotein (HDL) cholesterol, the "good" cholesterol, controls the amount of LDL cholesterol in the body to help reduce the risk of cardiovascular disease and a drop in brain blood pressure.

2. 

   
   
   Control your diet. Most of the necessary cholesterol our bodies synthesize already. However, foods also contain cholesterol, which makes the cholesterol in the body increase when we eat it.
   • Limit foods of animal origin like red meat, shellfish, eggs, dairy, cheese, and milk because they are high in cholesterol.
   • In addition, you should also avoid foods that contain saturated and trans fats, as they can raise LDL cholesterol.
   • Build your menu from fresh foods that are high in fat and plant-based protein and high in fiber.

3. 

   
   
   Maintain fat intake between 25% and 35% of your daily calories. While fat is an important part of your diet, you need to tolerate them selectively and in moderation. Monounsaturated and chain unsaturated fats are heart-healthy fats, while trans fats are potentially harmful fats.
   • Monounsaturated and polyunsaturated fats help lower LDL cholesterol, which is why you should eat plenty of healthy foods high in these two fats, to reduce your risk of disease. cardiovascular and cerebral hypotension.
   • Foods rich in beneficial fats are: fish (such as salmon, mackerel and trout), avocado (avocado) and nuts (like walnuts, hazelnuts, macadamia nuts), beans (such as beans, soybeans and white beans), and vegetable oils (such as olive oil, safflower oil, flaxseed oil).
   • Saturated fats and trans fats increase your LDL cholesterol, and contribute to atherosclerotic plaques.
   • Avoid fried, fried, and processed foods, and be sure to limit foods high in harmful fats such as fried chicken, baked cookies, crackers, and dairy products.
   • Additionally, limit dietary cholesterol to 300 mg per day. If your cholesterol naturally is high, stop at 200 mg a day.

4. 

   
   
   Use olive oil for frying instead of butter. Avocados are high in saturated fat, which increases LDL cholesterol. In contrast, olive oil contains antioxidants that lower LDL cholesterol without affecting your HDL cholesterol.
   • The Food and Drug Administration (FDA) recommends eating 2 tablespoons, or 23 grams, of olive oil per day to enhance the health of the cardiovascular system. Some studies also show that cholesterol burning effects will be more effective when you use virgin olive oil.

5. 

   Get at least 25 to 30 grams of fiber daily. Fiber is an important part of a healthy diet that promotes the health of the cardiovascular system. Soluble fiber lowers cholesterol levels in your body by binding to LDL cholesterol molecules right in your digestive system, preventing them from seeping into the bloodstream.
   • Soluble fiber is available in many foods, such as whole grains, beans, nuts and apples.
   • Insoluble fiber is an important part of your diet. Although they do not work to reduce "bad" Cholesterol, but they help the digestive system to be healthy and help you to have a bowel movement. Sources of insoluble fiber include whole wheat and small grains of food crops.

6. 

   Eat lots of complex carbohydrates. Complex carbohydrates are rich in nutrients such as vitamins, minerals, and fiber, and they also help control harmful cholesterol levels. In contrast, simple carbohydrates like sugar have been associated with an increase in cholesterol.
   • You can find complex carbohydrates in whole oats, legumes, cabbage, whole grain pasta, and corn.
   • Many studies have linked high intake of simple sugars with increased cholesterol and plasma li. Cut back on sweets and baked goods.

7. 

   Eat more fish, reduce red meat. Fish that is rich in Omega-3 fatty acids does not increase LDL cholesterol, but is also very good for the heart. The nutrition manual recommends eating at least two meals of fish per week.
   • Omega-3 acids are most abundant in river salmon, herring, sardines, tuna, and salmon.
   • Red meat is high in LDL cholesterol and saturated fat. When choosing beef, choose lean cuts of meat that don't stick to fat (e.g., top and bottom rump for roast, top loin and sideloin for steak) or choose a source of white meat protein like chicken , or turkey, whenever possible to control the cholesterol in your body.

8. 

   Eat avocados and nuts. Avocados and nuts are rich sources of plant-based monounsaturated fats. They also contain many other nutrients such as protein, vitamins and minerals.
   • However, avocados and especially nuts are high in calories, so don't eat them as much. Consuming too many calories is the cause of being overweight, and when you are overweight, you have a higher risk of heart disease. Just one handful of nuts or one avocado per day is enough.

9. 

   Add Whey protein to your menu. Whey protein is dissolved in milk and has been shown to reduce LDL cholesterol in the blood.
   • Whey protein is often flavored with vanilla and chocolate, and can be found in scrambled custard, barley flour and yogurt.
   • Warning: excess protein is usually not good for the body. Monitor and limit protein intake to 15-25% of your daily diet or 0.8-1.2 grams per kilogram of your body weight, or about 53 grams for a woman weighing 63.5 kg. Be healthy, don't exercise regularly.
   • If you exercise regularly or are pregnant or breastfeeding, your daily protein intake will have to be higher. If you are unsure how much protein your body needs, consult your doctor.

10. 

    Eat plant sterols. Plant sterols help you control cholesterol levels in your body by a mechanism that prevents the body from absorbing cholesterol, reducing cholesterol by about 6-15% without affecting the "good" cholesterol. Eating plenty of foods containing plant sterols can be a good way to lower LDL cholesterol and improve the health of your cardiovascular system.
    • It is recommended that you consume 2 grams of sterons per day to reduce cholesterol by 5 to 10%.
    • Sterols are found in nuts, fruits, grains, beans, and seeds.
    • Sterols are found in many foods, including orange juice, and yogurt.

11. 

    Drink green tea. A health study has shown that green tea water has the ability to contribute to reducing LDL cholesterol in the human body. Green tea also has the ability to prevent the intestines from absorbing cholesterol and, above all, help the body excrete "bad" cholesterol into the outside environment.
    • Green tea also has many health benefits and is believed to improve resistance and prevent infection.
    • Replace soda, juices, and other drinks with cool, sugar-free or iced green tea.

12. 

    Eat six small meals a day. A study in the UK has shown that people who eat 6 snacks a day burn more cholesterol than those who eat only two meals, even though eating six small meals actually provides more energy and fat.
    • Divide your serving sizes into five or six snacks. This prevents you from getting hungry and reduces your cravings.
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Method 2 of 3: Reducing Cholesterol with Changing Lifestyle

1. 

   Exercise regularly. Physical inactivity is a major cause of heart disease. Regular exercise directly affects and increases "good" cholesterol, indirectly controls and lowers "bad" cholesterol through weight loss.
   • According to the exercise manuals, an adult should do regular aerobic exercises for at least 150 minutes or strength training once or twice a week. Exercising for 140 minutes will help you maintain your current weight and 210 minutes will help you lose weight.
   • If you don't have time to exercise regularly, get up and walk around for about 5 minutes every hour.
   • In addition to practicing new exercises, you can also increase your physical activity by doing everyday things like using the stairs instead of taking the elevator, or parking your car further away from the door.

2. 

   Stop smoking. Everyone knows that smoking causes negative effects on the lungs and cardiovascular system. In addition to reducing the potential health risks, stopping smoking also increases HDL cholesterol.
   • Make every effort to avoid inhalation of tobacco smoke.
   • Find motivations to help you quit smoking by consulting with your doctor to find motivating groups and effective cessation strategies, like tobacco cessation candies.

3. 

   Limit the amount of alcohol you drink. Moderate consumption of red wine has the potential to boost HDL cholesterol. However, drinking too much alcohol will cause dehydration and lead to serious and addictive diseases after a long period of use.
   • Limit alcohol intake to about one drink for healthy women and two drinks for a healthy man.

4. 

   Weight loss. If you're overweight, your excess cholesterol is likely to be higher than the average person. Weight control is also controlling your LDL cholesterol, cholesterol levels will improve when you lose about 5-10% of your weight.
   • Set up your diet so that your calorie intake is no greater than your daily calorie intake.
   • Exercise regularly to burn off excess energy and improve your heart health. But before starting any regimen, consult your doctor.
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Method 3 of 3: Controlling Cholesterol with Medicines

1. 

   Ask your doctor about statins. If you have high cholesterol and changes in your lifestyle are not working, your doctor may recommend medication. Statins blood lipid lowering drugs help lower LDL cholesterol levels, while increasing the concentration of HDL cholesterol in your body.
   • Statin blood lipids are marketed under many names, such as: Lovastatin (Altoprev, Mevacor), Rosuvastatin (Crestor), Atorvastatin (Lipitor), and Fluvastatin (Lescol).
   • The side effects of the antihypertensive are mild and characteristic, include: muscle pain and some changes in the digestive system.
   • Women who are in pregnancy should not take this medication.

2. 

   Take cholesterol absorption inhibitors. Absorption inhibitors (such as Zetia or Ezetimibe) are novel drugs that prevent the digestive system from absorbing cholesterol from food.
   • Side effects of these medications include: headache, fatigue, and upset stomach.

3. 

   Talk to your doctor about Resins. Drugs of the Resins group help the liver get cholesterol to synthesize more bile, above all, reduce the total amount of cholesterol and LDL cholesterol.
   • Drugs belonging to the Resins group are marketed under the names: Colestid (Colestipol), Welchol (Colesevelam) and Questran (Cholestyramine Sucrose).
   • Side effects of drugs of the Resins group are usually mild and characteristic, including: flatulence, bloating, nausea, stomach pain, and heartburn.

4. 

   Consult your doctor about antihistamines. Tri-glycerol and LDL cholesterol-lowering drugs use cholesterol-lowering mechanisms by the body. Fibrates and Niacins are the names of two types of antipruritic drugs.
   • Suppositories cause side effects such as gas, stomach upset, and nausea.

5. 

   Consider PCSK9 inhibitors. If none of the above works, you can resort to a gene-damaging solution called Familial Hypercholesterolemia, and possibly a candidate for a PCSK9 inhibitor. advertisement

Advice

• It's not easy to be able to arouse and stay motivated to help yourself make changes in your health. But believe that you're not alone and using sources of encouragement like “The Healthy Monday Campaign” can motivate you to build healthier living habits.
• A healthy, balanced diet is essential for a healthy heart.

Warning

• Because heart disease is known as the silent and slow killer, people are often indifferent to the need to regulate the "bad" cholesterol. Heart disease won't show up until it's too late to treat it!
• Be aware of high cholesterol as soon as possible. Otherwise you are at risk for heart attack, cardiovascular problems, and coagulopathy.