How to control high cholesterol
Here are some bullet points on how to control it:
- Eat a healthy diet: A healthy diet that includes foods like fruits, vegetables, whole grains, lean proteins, and healthy fats can help to control its levels.
- Limit saturated and trans fats: Saturated and trans fats can raise their levels, so it’s important to limit your intake of foods like fried foods, fatty meats, and processed snacks.
- Increase fiber intake: Fiber-rich foods like whole grains, fruits, and vegetables can help to lower them.
- Exercise regularly: Regular exercise can help to lower cholesterol levels and improve overall heart health.
- Maintain a healthy weight: Being overweight can raise cholesterol levels, so it’s important to maintain a healthy weight.
- Quit smoking: Smoking can raise its levels and increase the risk of heart disease, so quitting smoking is important for overall health.
- Take medication as prescribed: If lifestyle changes alone aren’t enough to control high cholesterol, medication may be necessary. It’s important to take medication as prescribed by your healthcare provider.
- Get regular screenings: Regular screenings can help to monitor cholesterol levels and ensure that any necessary interventions are taken.
Foods that may help to control high cholesterol:
- Nuts: Almonds, walnuts, and other nuts are rich in healthy fats and can help to lower LDL (bad).
- Fatty fish: Salmon, mackerel, and other fatty fish are rich in omega-3 fatty acids, which can help to lower triglycerides and reduce inflammation.
- Avocado: Avocado is a good source of healthy fats and fiber, which can help to lower LDL.
- Olive oil: Olive oil is rich in healthy monounsaturated fats, which can help to lower LDL.
- Legumes: Beans, lentils, and other legumes are high in fiber and protein, which can help to lower cholesterol levels.
- Berries: Berries are rich in antioxidants, which can help to reduce inflammation and lower cholesterol levels.
- Whole grains: Whole grains like oatmeal, brown rice, and quinoa are high in fiber, which can help to lower cholesterol levels.