High cholesterol: 5 simple tips will help reduce its level

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High cholesterol increases the risk of heart disease. Changes in lifestyle will help to reduce it.

As Mayo Clinic experts note, five simple tips will improve your health.

Eat healthy food :

1. Reduce the amount of saturated fat. Saturated fats, found mainly in red meat and full-fat dairy products, raise total cholesterol, experts say.
2. Eliminate trans fats. Trans fats are often found in margarine and store-bought cookies, crackers, and cakes.
3. Eat foods rich in omega-3 fatty acids. The list includes, for example, salmon, mackerel, herring, walnuts and flax seeds.
4. Increase the amount of soluble fiber. Soluble fiber can reduce the absorption of cholesterol into the blood, the clinic notes. Soluble fiber is found in foods such as oatmeal, beans, Brussels sprouts, apples, and pears.

Increase physical activity:

• take a daily walk during your lunch break;
• go for a bike ride;
• do your favorite sport.

Quit smoking

According to experts, it also helps in improving health and fighting high cholesterol. It is noted that after giving up the bad habit, blood pressure and heart rate are restored.

Give up alcohol

A large amount of alcohol can lead to serious problems health problems, including high blood pressure, heart failure and stroke, say experts at the Mayo Clinic.

Lose weight

Having even a few extra pounds helps increase cholesterol, experts warn. If you drink sugary drinks, switch to water.