How to quickly reduce cholesterol: 5 simple tips from a cardiologist

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High cholesterol increases the risk of heart disease and stroke. According to cardiologist Leslie Cho, there are several simple and proven ways to lower cholesterol.

A plant-based diet

Less than alcohol

Regular alcohol consumption can increase the level of triglycerides in the body, while increasing the level of LDL (bad cholesterol) and lowering the level of HDL (good cholesterol). A cardiologist noted that a high level of triglycerides increases the risk of developing diabetes, pancreatitis and stroke.

Healthy weight

Being overweight (BMI over 25) or obese (BMI over 30) increases the amount of LDL in the blood. As the CDC explained, excess fat in the body affects how it uses cholesterol. In particular, the body's ability to excrete LPG decreases. According to Cho, losing three to five kilograms of excess weight lowers cholesterol by 5-10%.

Regular exercise

Physical exercise has a positive effect on the level of HDL and triglycerides. Doctors recommend spending at least 30 minutes on activity. per day, while not talking about high-intensity exercises. As Cho explained, all it takes is a small increase in your daily activity, such as taking the stairs instead of the elevator or taking a longer walk than usual. “These little things are very important,” the cardiologist added.

Quit smoking

Tobacco consumption increases the level of “bad” cholesterol and triglycerides in the blood. In addition, the toxins in its composition damage the walls of blood vessels, which contributes to the development of atherosclerosis and increases the risk of heart diseases even more. “Smoking is truly one of the worst habits, not only for your heart, but also for your brain and lungs. These risk factors are additive. If you smoke and have high cholesterol, you double your risk,” added Cho.