Cholesterol is found naturally in our body, as it is part of the membrane of our cells and we try different methods to reduce cholesterol. However, having high cholesterol levels can increase the risk of suffering from various diseases, closely related to the heart.
Cholesterol is a waxy type of fat, or lipid, which moves throughout our body in blood.
Therefore, if you are a person who has high cholesterol or hypercholesterolemia, we show you seven strategies that you can carry out to lower your cholesterol levels.
Taking Healthy fats
In general, the consumption of all ultra-processed foods in the long run produces harmful effects on your health, one of them is the increase in cholesterol in the blood.
This causes cholesterol sedimentation in the veins and arteries of our body, this being the cause of a large part of myocardial infarctions.
One way to fix this is by eliminating trans and saturated fats and incorporating healthy fats into your diet, thus helping you maintain healthy levels of high-density lipoprotein (HDL) and low-density lipoprotein (LDL), which are the two types of cholesterol. that we find in our body.
Try to limit your salt intake
The consumption of salt will not drastically affect our health, as long as we maintain the recommended sodium levels in the blood. But in people with high blood pressure, an excess consumption of salt can alter these values upward.
These two diseases, hypercholesterolemia and high blood pressure, usually go together, that is, if you have cholesterol, it is most likely that you have hypertension. And, as a consequence, your chance of having a major cardiovascular disease is greatly increased.
For this reason, we recommend that you limit your salt intake so as not to alter your blood pressure, especially if your values are usually high. In this way, you will improve your lifestyle, reducing at least one risk factor for your health.
Less sugar and more complex carbohydrates
Not only saturated fats influence the amount of cholesterol in the blood, but also refined flours and sugar. Well, diabetes has been correlated with high cholesterol levels.
In addition, high cholesterol causes arteriosclerosis, which is the most common cause of myocardial infarctions and chronic complications of diabetes. It should be added that there is no correlation between high cholesterol causing diabetes, but the other way around.
Therefore, we recommend that you replace refined flour and sugar with complex carbohydrates that will help you maintain a much healthier diet and adequate blood glucose levels.
Try to play sports on a regular basis
Performing physical exercise on a regular basis helps the transformation and mobilization of all macronutrients, including fats. In addition, it helps to lower LDL, and increases HDL levels to their normal values.
In addition, it helps to maintain an adequate weight, thus avoiding overweight and obesity. For this reason, we recommend that you do any physical activity that you like on a regular basis.
Tobacco kills. It is a toxic habit that produces countless chronic and deadly diseases. When you smoke, you alter your blood pressure, heart rate, and blood circulation to levels that put your health at risk.
In addition, if the cholesterol sedimentations in the veins and arteries make it difficult for the blood to pass, smoking increases this difficulty further.
Moreover, these small sediments can increase in size and detach, moving to veins and arteries of smaller caliber, causing a thrombosis in the heart, which can lead to a myocardial infarction, which can be a fatal situation for the person who suffers it..
Reduce the consumption of alcoholic beverages
Alcohol is not beneficial for health, and especially its consumption in excess. Alcohol, no matter how much you consume, is closely linked to obesity, heart disease, and cancer.
In addition, it greatly alters HDL and LDL values, significantly increasing triglyceride levels. Therefore, it is important that you eliminate alcohol consumption as much as possible.
The big problem of obesity
Being overweight, and even more so, obesity produces a number of alterations in our body that put our health at risk, which we are not even capable of imagining. The simple act of subjecting an obese person to stress can cause a fatal situation for them.
In fact, there is a direct relationship between the risk of mortality and obesity, in addition to being closely related to hypercholesterolemia, hypertension and diabetes.
Therefore, if you are a person who is on the path of obesity, it is mandatory that you change your habits and incorporate diet and regular physical exercise into your day to day, if you do not want your risk of mortality to increase.