High cholesterol may be caused through things we control like our lifestyle or other factors like the age of our family and history. Staying on top of things you can control by making small changes can reduce the risk of circulatory and heart diseases. We respond to your questions by providing simple suggestions to assist you in making adjustments today.
1. What foods can cause my high cholesterol to increase?
If you’re suffering from an elevated cholesterol level, it’s essential to consume less saturated fat. Foods with high levels of saturated fats include processed and fatty meats pie and pastry butter, cream and coconut oil.
Certain foods have diet-related cholesterol, however they do not make a huge impact on the cholesterol that is present in your blood. These include eggs, certain shellfish such as crabs, prawns, and prawns, as well as like liver pate, kidney and liver. They are not high in saturated fat , and are safe to consume within a balanced diet.
2. What food items can reduce my cholesterol?
The most effective way to consume healthier is to replace your saturated fats with those which are rich in unsaturated fats like vegetable oils (sunflower oil, olive and the rapeseed oil) along with nuts, seeds, avocados and oily fish.
Small changes can make a significant difference in your cholesterol. Some people do not notice the change. Try:
switching butter for spreads made from vegetable oils such as olive, sunflower or spreadings made from rapeseed oil
switching from whole milk to skimmed
making use of natural yogurt in place of sour cream, or double cream
substituting regular mince with lighter and lower fat alternatives
substituting processed or red meat with fish, turkey or chicken that is skinless or plant-based proteins like lentils, soya or Quorn.
Switch your crisps to unsalted nuts
having cheese with reduced fat in place of regular cheese.
ordering less takeaway. Instead, you can try our nutritious comfort foods to enjoy delicious healthy choices for your heart.
Consume fibre to reduce cholesterol levels.
Foods high in fibre may assist in lowering cholesterol. Fibre reduces the quantity of cholesterol in the blood stream from the intestinal.
Try to eat at 5 portions of fruit and vegetables every day since they contain fibre as well as other nutrients.
Take advantage of other high-fiber foods such as pulses (such as beans, lentils and chickpeas) as well as seeds and oats.
Make sure to choose more wholegrain products when you can, for example, brown or granary bread instead of white bread.
3. Does exercise aid in lowering cholesterol levels?
Yes, it can. In order to get your blood flowing, engaging in exercise can decrease high cholesterol. Being active can help your body transfer bad cholesterol to the liver, where it will be removed from your body.
There is no need to join an exercise class or take part in long walks if you aren’t enjoying it. Instead, seek out opportunities to get moving more often. A lot of people have found that exercising enhances their mood, and they are more likely to make healthier choices with their food. Try:
using the stairs instead taking the lift
A brisk walk is better than an easy walk
performing two-minute bursts or jump at jacks many times per day
pilates or yoga if aren’t able to get out
our workouts to complete for those who are stuck at home.
4. Can quitting smoking reduce my risk of developing high cholesterol?
If you’re a smoker , you probably already know to quit if you have high cholesterol. Smoking causes a rise in cholesterol called ‘bad and decreases “good cholesterol’, which increases the risk of heart strokes and heart attacks.
If you’re struggling to quit smoking, speaking with your GP is a good start and if you’re located living in England you can reach to the NHS Stop Smoking Service.
There are also services for free available in Scotland, Wales and Northern Ireland.
They will be capable of providing you with useful guidance on how you can overcome cravings and slowly quit smoking.
5. Do I have to stop drinking alcohol in the event of high cholesterol?
Reduced consumption of alcohol can assist your liver in working better at eliminating bad cholesterol. It can also help boost your heart health in different ways through helping you shed weight and lower blood pressure.
Our top recommendations for drinking alcohol are:
consume no more than 14 units in a week
There are a few days during the week that you don’t consume alcohol any alcohol at all
Avoid the temptation to drink by drinking only less than you normally would.
You can order a small glass the wine, or half pint beer.
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