- Increase your intake of fiber-rich foods: Foods rich in soluble fiber, such as fruits, vegetables, whole grains, and legumes, can help reduce LDL cholesterol levels (the so-called "bad" cholesterol).
- Limit saturated fat intake: Reducing your intake of foods like fatty meats, full-fat dairy products, butter, and fried foods can help lower cholesterol levels.
- Increase your intake of healthy fats: Incorporate healthy fats into your diet, such as olive oil, avocado, nuts, and fatty fish rich in omega-3 fatty acids (salmon, sardines, herring).
- Avoid processed foods and trans fats: These products often contain hydrogenated or partially hydrogenated fats, which increase LDL cholesterol and decrease HDL cholesterol (the "good" cholesterol).
2. Maintain a healthy weight: Excess weight is associated with high cholesterol levels. Exercise regularly and maintain a balanced diet to achieve and maintain a healthy weight.
3. Exercise regularly: Regular exercise not only helps you maintain a healthy weight, but it can also increase HDL cholesterol levels and lower LDL cholesterol. Aim for at least 30 minutes of moderate aerobic exercise, such as walking, running, or swimming, at least five days a week.
4.- Limit alcohol consumption: Excessive alcohol consumption can increase triglyceride and LDL cholesterol levels. If you choose to drink, do so in moderation. The recommended daily intake is one alcoholic drink per day for women and two for men.
5.- Introduce natural supplements into your diet: Some supplements may be helpful in lowering cholesterol levels. For example, plant sterols and red yeast rice have been associated with lowering LDL cholesterol. However, it's important to talk to your doctor before starting any supplement to ensure it's safe and appropriate for you.
Conclusion: Lowering cholesterol levels naturally requires a comprehensive approach that includes dietary and lifestyle changes and the incorporation of healthy habits. By adopting a balanced diet, maintaining a healthy weight, exercising regularly, and limiting alcohol consumption, you can improve your lipid profile and reduce your risk of cardiovascular disease. Remember, it's important to work with your doctor to set realistic goals and ensure proper monitoring of your cholesterol levels. Take care of your health and make informed choices to maintain a healthy heart!
Remember that prevention is better than cure
