Scientists believe that with lifestyle changes, cholesterol levels can be reduced by 40%. You may not even need to take medication if you give up on the following five things.

  1. eating junk food. The most important thing is not even the rejection of fats, but the ratio between “bad” and “good” cholesterol. To lower your cholesterol, you need to follow a few guidelines. Replace saturated fats and trans fats with monounsaturated and polyunsaturated ones (this will help improve your lipid profile), eat more flaxseeds, walnuts, fatty fish (this will increase your “good” cholesterol), avoid added sugary foods and sugary drinks , consume plenty of soluble fiber (it will reduce the level of “bad” cholesterol), do not forget about fruits, vegetables, dark chocolate, red wine, tea (all this will increase indicators of “good” cholesterol, thanks to antioxidants ). So the Mediterranean diet will be useful in this case.

  2. passive lifestyle. It has been scientifically proven that if you spend too much time in a sitting position, you increase the risk of heart disease and can raise cholesterol levels. One study showed that a lot of screen time (4 hours or more) was associated with lower “good” cholesterol levels.

  1. To smoke. A number of clinical studies have concluded that smokers tend to have lower “good” cholesterol and higher “bad” cholesterol levels.

  2. alcohol abuse. Excessive alcohol consumption raises triglyceride levels, especially if you combine alcohol with high-calorie and fatty foods. Studies also show that excess alcohol in the body increases the amount of fat in the liver, which in principle means that too much cholesterol can accumulate in the body. Women are recommended to consume no more than two servings of alcoholic beverages per day, men – no more than three servings. Otherwise, the risk of heart problems increases.

  3. Stress. Experts have noticed that people who report high levels of stress in their lives are more likely to have high cholesterol levels. This may be because the body produces the hormone cortisol during times of stress.

News cannot be equated with a doctor’s prescription. Consult an expert before making a decision.

Source: Ferra

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