Reduce cholesterol levels in blood

 

Lowering blood cholesterol typically involves making lifestyle changes and sometimes medication. Here’s a concise guide:

1. Healthy Diet:

   • Reduce saturated and trans fats found in red meat, full-fat dairy, fried foods, and processed snacks.
   • Increase intake of soluble fiber found in fruits, vegetables, whole grains, and legumes.
   • Choose unsaturated fats like those in olive oil, avocados, nuts, and seeds.
   • Include omega-3 fatty acids from sources like fatty fish, flaxseeds, and walnuts.

2. Regular Exercise: Aim for at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise weekly, along with strength training exercises.

3. Maintain Healthy Weight: Losing excess weight, especially around the midsection, can improve cholesterol levels.

4. Quit Smoking: Smoking lowers HDL cholesterol and damages blood vessels, increasing cholesterol buildup in arteries. Quitting can improve cholesterol levels and overall heart health.

5. Limit Alcohol: Drink in moderation, as excessive alcohol consumption can raise triglyceride levels and increase heart disease risk.

6. Medication: If lifestyle changes aren’t enough, your doctor may prescribe cholesterol-lowering medications like statins, ezetimibe, PCSK9 inhibitors, or bile acid sequestrants.

7. Regular Monitoring: Have cholesterol levels checked regularly, especially if you have risk factors for heart disease or a family history of high cholesterol.

Always consult your healthcare provider before making significant changes to your diet, exercise routine, or medication regimen, especially if you have health conditions or are taking medications. They can offer personalized advice based on your health status and risk factors.