Heart disease is the leading cause of death worldwide. Doctors recommend drugs to lower cholesterol levels to reduce the risk of various heart diseases. Cholesterol It is a waxy substance found in your body. It is an important part of cell membranes and other parts of the body, but if too much cholesterol is circulating, it can harm your health. If you’re trying to control your cholesterol, you may be wondering what causes high cholesterol and how to lower your own. The answer is not as simple as “eating saturated fat,” but many other factors affect your cholesterol levels. Researchers believe that lifestyle alone can change Reduce cholesterol by 40%. And if you practice a lifestyle that helps lower cholesterol, you don’t have to depend on any medication. Here are some important things you should know to help you manage your cholesterol levels.

A woman eats grain.

It’s easy to say stop eating burgers and drinking soda, but when it comes to diet, you should be aware of some hidden habits that may interfere with your cholesterol-lowering goals.

Many people think that eating less fat will lower bad cholesterol and maintain good cholesterol in their bodies. But from The ratio between these two types of cholesterol Heart disease risk is more important than just one, reducing fat intake may not necessarily reduce heart disease risk.

Follow these healthy eating habits to lower cholesterol;

  • If you want to improve your lipid profile, replace saturated and trans fats with monounsaturated and polyunsaturated fats. Good sources include olives, avocados, nuts, seeds, olive oil, and canola oil.
  • Eating walnuts, flaxseeds and fatty fish can help raise your HDL.
  • Cut all added sugar and sweetened beverages from your diet. Always read food product labels to avoid hidden sugars.
  • A diet high in soluble fiber from barley, beans, lentils, oats and fruit can help lower LDL or “bad” cholesterol and triglycerides.
  • Fruits, vegetables, red wine, tea and dark chocolate all contain antioxidants that can raise HDL levels.

When you combine all these factors, the Mediterranean diet It turns out to be a good approach to lower LDL and increase HDL. Experts agree that it can significantly reduce the risk of heart disease.

A woman sitting in bed looking at her phone is bored and in a bad mood

A sedentary lifestyle is anything that consumes less than 1.5 calories per hour. Spending too much time watching TV or using a computer is known to increase cholesterol levels and heart disease.

A Research It found that spending more time in front of a screen was associated with lower levels of “good” cholesterol. The researchers found that people who watched television or used a computer for four hours or more during their free time had lower levels of HDL cholesterol than people who spent more time doing these things.

Therefore, living an active lifestyle and following a healthy diet can help you maintain your cholesterol levels.

Cigarettes are hand-rolled in clear ash on a wooden table

Smoking is not only bad for your lungs, it can also cause cardiovascular problems. Many clinical Studies Cigarette smokers tend to have a less healthy cholesterol profile than nonsmokers, with higher total cholesterol and high-density lipoprotein (HDL) cholesterol.

Cigarettes are filled with chemicals, including acrolein, a yellow, foul-smelling vapor that is released when plants are burned. Acrolein By preventing HDL from doing its job of picking up LDL from your arteries and transporting it to your liver, it can easily pass through the lungs and into your bloodstream.

Smoking and high cholesterol are a terrible combination for your heart. Quit smoking to reduce your risk of heart disease and improve your overall health.

A woman refused a glass of alcohol

Good news if you enjoy the occasional glass of wine or beer! Moderate alcohol consumption is associated with higher HDL cholesterol, which is a good thing. But the benefits aren’t enough to recommend alcohol to someone who doesn’t already drink.

Excessive alcohol intake can lead to high triglycerides, especially when combined with a diet high in fat and calories. Heavy drinkers may have trouble metabolizing triglycerides. Studies Excess alcohol has been shown to increase the amount of fat in the liver, which means that heavy drinkers are more likely to build up cholesterol in their bodies. Drinking more than two drinks a day for women and three drinks a day for men increases the risk of heart problems.

Woman on sofa at home, stressed

It has been shown that people who report high levels of stress at work are more likely to have high cholesterol. This is because the body produces a hormone called cortisol in response to stress. Long-term exposure to high cortisol may be the mechanism behind how stress raises cholesterol.

StressIt can affect your health and cholesterol, both short-term and long-term. If you take steps to reduce stress over time, you are more likely to recover from cholesterol problems.

Stress is a normal part of life, but it can be overwhelming for some people. Simple ways to reduce stress include cutting back on fewer responsibilities and getting more exercise. A psychologist can help you manage stress by developing new coping skills.

Some people get that. Edible curcuminThe active ingredient in turmeric helps reduce stress levels naturally.


Actively monitoring and maintaining these habits is critical to maintaining a healthy heart and lowering cholesterol. If you’re suffering from high cholesterol but watching your diet isn’t helpful, consider taking medication. But, the best thing, along with medications, is to try to make lifestyle changes to keep your heart healthy, naturally. Dr. Rashmi Bayakodi is a contributing writer. Her readers Live a healthy and happy life.

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