5 ways to lower cholesterol

March 20, 2022  11:32

To reduce blood cholesterol levels, you need to eat more plant foods, drink less alcohol, get rid of excess weight, exercise regularly and quit smoking, said the doctor Leslie Cho (USA).

Her recommendations are published by the Eat This, Not That!

The nutritionist recommends diversifying your diet with plant proteins found in legumes, fish, and fiber.

"At least 30 grams of soluble fiber a day can really reduce cholesterol," the doctor said.

Alcohol, she said, can also cause excessive amounts of harmful cholesterol in the body because it is often made with sugar. Cho recommends no more than two glasses of wine a day for men and no more than one for women.

Being overweight also contributes to excess cholesterol, so normalizing weight is also recommended to normalize cholesterol levels.

Excess fatty tissue affects how the body uses cholesterol and slows the removal of harmful cholesterol from the body.

Cutting weight by 5 to 10 percent would lead to the same reduction in harmful cholesterol, she said.

Exercise for at least 30 minutes a day can increase the amount of useful cholesterol, according to the specialist. Cho does not call for an immediate trip to the gym, but recommends moving more throughout the day, such as walking up and down stairs instead of taking the elevator.

Smoking also increases the amount of bad cholesterol in the blood, and in addition, the toxins in smoke damage the walls of blood vessels, leading to the development of atherosclerosis.

"Smoking is one of the worst things you can do, not only to your heart, but to your lungs and brain," Cho said.

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