How to lower cholesterol, prevent it from slowly damaging your heart

If you’re worried about your cholesterol levels, here’s how you can lower them:

  1. Follow a healthy diet, reducing or avoiding foods high in saturated fat and cholesterol. Better includes foods like fruits, vegetables, whole grains and lean proteins.
  2. Maintain a healthy weight and lose excess weight, as this can increase your cholesterol levels and risk of heart disease.
  3. Get regular physical activity, as it helps lower your “bad” cholesterol levels and increase your “good” cholesterol levels.
  4. Manage stress. According to the United States National Library of Medicine, chronic stress could influence an increase in “bad” cholesterol and a reduction in “good” cholesterol.
  5. Stop smoking. By changing this habit, you may increase your HDL cholesterol level, which helps remove LDL from your arteries.
  6. Try natural options.
  • Oatmeal. Its soluble fiber reduces “bad” cholesterol. The recommendation is to include 5 to 10 grams or more of soluble fiber per day to achieve this, try eating oatmeal for breakfast, one serving gives you 3 to 4 grams of fiber.
  • Avocado. According to research, an avocado a day as part of a healthy diet can help improve LDL cholesterol levels in people who are overweight or obese.
  • Flax. Both the seeds and the oil may help reduce the risk of heart disease, thanks to their levels of alpha-linolenic acid, an omega-3 fatty acid. This benefit is especially high in women.
  • Garlic. Research has found that consuming garlic daily for 1 to 3 months lowers cholesterol levels, but more scientific evidence is lacking.
  • infusions. Green tea, artichoke infusion and dandelion are also associated with a reduction in cholesterol levels. Of course, it is important not to exceed your dose and consult your doctor, especially if you take medications.

How to lower triglyceride levels?

Triglycerides are a type of fat, in fact, it is the most common in the body and comes from food, but also from the extra calories we eat, which are converted into this substance and stored for when the body needs energy… The problem is when they are in excess.

As with cholesterol, high triglyceride levels can increase the risk of heart disease, such as coronary artery disease. There are different factors that can increase these levels, such as some medical conditions.