LIFESTYLE MEASURES TO AID IN LOWERING YOUR CHOLESTEROL LEVELS
With high cholesterol, you can develop fatty deposits in your blood vessels. Eventually, these deposits grow, making it difficult for enough blood to flow through your arteries. Sometimes, those deposits can break suddenly and form a clot that causes a heart attack or stroke.
Written by Bukola
WAYS TO LOWER YOUR CHOLESTEROL INCLUDE:
EAT LESS FATTY FOOD
To reduce your cholesterol, try to cut down on fatty food, especially food that contains a type of fat called saturated fat.
You can still have foods that contain a healthier type of fat called unsaturated fat.
Check labels on food to see what type of fat it has in it.
TRY TO EAT MORE:
- oily fish, like mackerel and salmon
- brown rice, bread and pasta
- nuts and seeds
- fruits and vegetables
TRY TO EAT LESS:
- meat pies, sausages and fatty meat
- butter, lard and ghee
- cream and hard cheese, like cheddar
- cakes and biscuits
- food that contains coconut oil or palm oil
Aim to do at least 150 minutes (2.5 hours) of exercise a week.
Some good things to try when starting out include:
- walking – try to walk fast enough so your heart starts beating faster
Try a few different exercises to find something you like doing. You're more likely to keep doing it if you enjoy it.
Smoking can raise your cholesterol and make you more likely to have serious problems like heart attacks, strokes and cancer.
If you want to stop smoking, you can get help and support from:
- your GP
- Primary Care provider or Doctor
They can give you useful tips and advice about ways to stop cravings.
CUT DOWN ON ALCOHOL
- avoid drinking more than 14 units of alcohol a week
- have several drink-free days each week
- avoid drinking lots of alcohol in a short time (binge drinking).
Ask your GP for help and advice if you're struggling to cut down.