cholesterol
  • Health Blog

How to Lower Your Cholesterol

Last update:

Ways to lower your Cholesterol

High cholesterol is a risk for contracting cardiovascular diseases. What many people do not know is that not all cholesterol enters our body through food. It is also produced by the liver. It is an important building block for cells and hormones. In the ideal case, the body has just enough to function properly. If there is too much of it in the blood, we speak of high cholesterol, which gives rise to all kinds of risks. This article has a few tips to lower your cholesterol.

Lower your cholesterol

Lowering your cholesterol does not always require medication. There are also a number of things you can do yourself. The most important advice is living a healthy lifestyle. This means that you keep a healthy diet, do enough exercise and do not smoke. Overweight and especially abdominal fat is an important cause of too high cholesterol.

Lowering your cholesterol through your diet

Part of the cholesterol we take in through food. You can limit this by eating a healthy diet. Healthy diet: less saturated fat, two ounces of vegetables and two pieces of fruit every day and wholemeal products only. In addition, fish twice a week, of which one should be fatty fish.

Although you might not expect it, alcohol has a positive effect on cholesterol levels, provided you consume it in moderation. If you drink more than one glass of alcohol per day, the positive effect is lost.

Lowering your cholesterol with plant sterols

Foods with plant sterols can also lower your cholesterol. Also, foods with plant sterols can reduce your cholesterol. These are fatty substances that are very similar to cholesterol and are found in vegetable oils, nuts and cereals, among other things. Plant sterols ensure that the intestines absorb less cholesterol from food. Instead, it is discharged through the stool. This lowers the cholesterol level in your blood. It is important, though, that you get enough plant sterols. The recommended amount is about 1.5 to 2.4 grams per day.

Lowering your cholesterol through exercising

Moderate exercise for at least half an hour every day will lower your fat percentage and thus lower your cholesterol.

Lowering your cholesterol by not smoking

There are two kinds of cholesterol: HDL and LDL. HDL is the good cholesterol and LDL is labelled as the 'bad' type which you should try and lower as much as possible. It is known that smoking lowers HDL cholesterol. Stopping smoking increases the good (HDL) cholesterol and lowers the bad (LDL) cholesterol.

Sources

hartstichting.nl

Own knowledge.

Back to top