Too high cholesterol is bad for your health. Here are our tips to reduce it and avoid cardiovascular problems.
- In France, cholesterol is the cause of one in two heart attacks, according to the French Federation of Cardiology.
Nearly 20% of the adult population would present with hypercholesterolemia in France, i.e. an excess of cholesterol in the blood, according to French Federation of Cardiology. Cholesterol is a very important lipid for the body because it enters into the composition of cell membranes, participates in the production of certain hormones, vitamin D, bile, etc.
Cardiovascular problems linked to cholesterol
But there is “good” and “bad” cholesterol, according to health insurance. Cholesterol is carried in the blood by two proteins. The first are high density lipoproteins (HDL), which collect excess cholesterol from the blood to transport it to the liver, where it is eliminated. We are talking about good cholesterol. But there are also low density lipoproteins (LFD) which, in excess in the blood, are deposited on the walls of the arteries, which can hinder blood circulation and cause cardiovascular diseases. It’s bad cholesterol.
So how do you avoid having too much bad cholesterol? To answer this, we have gathered, gthanks to the work of StudyFinds, several tips from American health experts. First, according to a study published in the journal Journal of the American College of Cardiology, good cholesterol does not protect against disease and may even increase the risk. It is therefore necessary to keep cholesterol levels low, whether it is good or bad.
Eating well, exercising, sleeping… Tips for reducing cholesterol
To do this, you must first adopt a balanced diet, with as little fat as possible. For oils, the ideal is not to put too much, measuring the quantities with a teaspoon. “Lolive oil, nuts, and avocados lower bad LFD cholesterol, increase good cholesterol, and reduce oxidation that contributes to clogged arteries“, can we read on Healthline. It is also recommended to eat fiber – present in vegetables, fruits, legumes, dried fruits, etc. – and fish which can help lower cholesterol in the blood.
Physical exercise and good sleep are beneficial for general health but also for lowering cholesterol levels. “150 minutes of exercise (…) of moderate intensity per week is enough to reduce both cholesterol and high blood pressureaccording to the American Heart Association. And you have a lot of options: brisk walking, swimming, cycling or even gardening.”. In addition, people who do not sleep enough would have a higher risk of having high cholesterol. It is therefore necessary to have a regular sleep rhythm, with fixed hours… even on weekends.
Finally, one last tip for lowering cholesterol levels: reduce stress. Indeed, if it is chronic – that is, a lasting state of stress linked to various known and/or sometimes unsuspected sources of stress – this means that stress hormone levels are high, which can lead to high blood pressure, cholesterol and heart problems. To limit this stress, it is important to take time for yourself and try your hand at sports or relaxation techniques such as meditation.
