How to lower high cholesterol: 4 best ways

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Despite the bad reputation of cholesterol, the body needs it, because the substance is involved in the production of healthy cells, the synthesis of hormones and even vitamin D. However, not all cholesterol is useful. Low-density lipoprotein (LDL), also known as “bad” cholesterol, is the biggest health hazard. To reduce the level of LDL in the blood, doctors recommend following five simple rules.

Heart-healthy fats

One of the most effective ways to improve your cholesterol is to change your diet and start eating foods that not only lower your LDL but also increase your healthy high-density lipoprotein (HDL). The Mediterranean diet, rich in monounsaturated fats, is considered the healthiest. Their sources include olive oil, nuts and avocados.

Less than red meat

Red meat is high in saturated fat, which can increase total cholesterol. Scientists advise reducing its consumption by replacing it with chicken, fish and legumes.

Fiber

According to Harvard Health, a diet high in soluble fiber helps reduce LPG Scientists came to this conclusion in a study published in the journal Nutrients. Soluble fiber can be found in the following foods:

• oats;
• barley;
• quinoa;
• whole grain bread;
• li>
• legumes;
• brussels sprouts;
• apples;
• flax seeds.

Sports

Physical exercises have a number of benefits for the body. According to the study, moderate and vigorous physical activity helps to increase HDL and lower LDL. Doctors recommend spending at least 30 minutes on sports. a day five times a week.