Excess cholesterol promotes the development of damaging veins and arteries, thus increasing the risk of heart attack and atherosclerosis stroke. To achieve the desired cholesterol level, you need to make changes to your diet. Other lifestyle components are also important.

Here's what will help normalize your cholesterol levels.

Correct the menu

When the cholesterol level is not exceeded in an alarming way, the doctor usually starts the therapy with a recommendation to change the diet. But even when changes in the menu prove to be insufficient and the doctor prescribes statins, pharmacotherapy should be supported by dietary discipline - studies have shown that such a two-track approach is more effective than just taking medications. This is because 20-40% of cholesterol is delivered to the body with food, and what we eat affects the level of cholesterol absorption from food in the intestines. That's why you need to change your eating habits - not for a moment, but permanently. It is primarily a change from animal to vegetable fat, more vegetables, fruits and whole grains on the menu, and frequent eating of fish. It is also worth reaching for supplements.

normalize body weight

Overweight and obesity are one of the main factors that raise cholesterol levels. Often, people with excess kilograms have elevated levels of LDL cholesterol, and lower levels of HDL cholesterol, as well as high levels of triglycerides and hypercoagulability, which is conducive to the development of atherosclerosis. Physical exercise and an appropriate diet will help regulate body weight.

Reduce alcohol consumption

Especially the high-percentage one contains a lot of calories, so chronic overuse leads to excess weight. In people with elevated triglyceride levels, it promotes its further increase, and thus an increase in the level of total cholesterol.

Quit smoking

This addiction reduces the level of HDL cholesterol. In addition, the nicotine and carbon monoxide contained in tobacco smoke reduce the concentration of oxygen in the blood, damage the walls of blood vessels, and accelerate the process of atherosclerotic plaque formation.

Be physically active

Movement is crucial, especially for maintaining a favorable cholesterol fraction ratio, as it increases the fraction concentrationHDL and thus helps to lower the total level of cholesterol in the body. It is important to do sports regularly, at least 3 or 4 times a week, preferably every day, for at least 30 minutes. These should be exercises to improve endurance, e.g. running, swimming, cycling, skating or inline skating, cross-country skiing, rowing, Nordic walking. The type of activity must be adjusted to the current condition and state of he alth.

Learn to relieve stress

This chronic daily recurrence not only raises cholesterol but also leads to high blood pressure over time. One way to relieve stress is through physical activity, which lowers the levels of stress hormones. It is also important to learn to plan your own actions to avoid the rush that creates tension. The effects of stress are eliminated by a friendly environment, so it is worth taking care of good relations with family, friends, colleagues, and above all - cultivating your relationship, because it has been proven that a successful, long-term love relationship protects against diseases, e.g. thanks to the stress-relieving effect.

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Cardiology