Too high a cholesterol level is harmful to your health. Here are simple tips to follow to reduce it and thus avoid cardiovascular problems.
- Nearly 20% of French adults have excess cholesterol in their blood.
- Too high a cholesterol level leads to cardiovascular disease.
- To fight cholesterol, it is advisable to choose a healthy diet, exercise, sleep well and limit stress.
In France, nearly 20% of adults suffer fromhypercholesterolemia, that is to say an excess of cholesterol in the blood, according to the French Federation of Cardiology. Cholesterol is an important lipid for the body because it is one of the components of the cell membrane and it contributes to the production of certain hormones, vitamin D, bile, etc.
Cholesterol can cause cardiovascular problems
According to health insurance, there is “good” and “bad” cholesterol. Cholesterol is carried in the blood by two proteins. The first is high-density lipoprotein (LHD) which collects excess cholesterol in the blood and transports it to the liver for elimination. We’re talking about good cholesterol. The second is low-density lipoprotein (LFD) which, when in excess in the blood, is deposited on the walls of the arteries, hindering blood circulation and causing cardiovascular disease. It’s bad cholesterol.
How can you avoid having too much bad cholesterol? To answer this question, the site StudyFinds gathered several advice from health experts in the United States. Furthermore, according to a study published in the journal Journal of the American College of Cardiology, good cholesterol does not prevent diseases and could even increase the risks. Low cholesterol, whether good or bad, is the best prevention.
To reduce cholesterol, it is necessary to beat well, exercise, sleep well and limit stress
To fight against cholesterol, you must first eat a balanced diet and eat as little fat as possible. When it comes to oils, it’s best not to add too much and measure the amount with a teaspoon. “LOlive oil, nuts and avocados reduce bad LFD cholesterol, increase good cholesterol and reduce oxidation which contributes to clogged arteries“, we can read on Healthline. It is also advisable to consume fiber – found in vegetables, fruits, legumes, dried fruits, etc. – and fish which can reduce cholesterol in the blood.
Physical exercise and quality sleep are good for overall health but also help lower cholesterol levels. “150 minutes of moderate-intensity exercise (…) per week is enough to reduce both cholesterol and high blood pressureaccording to the American Heart Association. And you have lots of options: brisk walking, swimming, cycling or even gardening”. Furthermore, those who do not get enough sleep have a higher risk of suffering from high cholesterol. It is therefore necessary to have a regular sleep schedule, with fixed times for going to bed and getting up… even on weekends!
Finally, one last tip to lower your cholesterol level: reduce stress. Indeed, if it is chronic – that is to say a state of persistent stress linked to various known and/or sometimes unsuspected reasons – this means that the level of stress hormones is high, which can lead to high blood pressure, cholesterol as well as heart problems. To limit stress, it is necessary to take time for yourself and practice sports or relaxation techniques such as meditation.
