- Increase your consumption of foods rich in fiber: Foods rich in soluble fiber, such as fruits, vegetables, whole grains and legumes, can help reduce levels of LDL cholesterol (the so-called "bad" cholesterol).
- Limit your consumption of saturated fats: Reducing your intake of foods such as 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 lower HDL cholesterol (the "good" cholesterol).
2.- Maintain a healthy weight: Excess weight is associated with high cholesterol levels. Engage in regular physical activity and maintain a balanced diet to achieve and maintain a healthy weight.
3.- Exercise regularly: Regular physical exercise not only helps maintain an adequate weight, but it can also increase HDL cholesterol levels and reduce 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 levels and LDL cholesterol. If you decide to drink, do so in moderation. A maximum consumption of one alcoholic drink per day is recommended for women and two for men.
5.- Introduce natural supplements into your diet: Some supplements can be useful to reduce cholesterol levels. For example, plant sterols and red yeast rice have been associated with lowering LDL cholesterol. However, it is important to talk to your doctor before starting any supplement to make sure it is safe and right for you.
Conclusion: Reducing cholesterol levels naturally requires a comprehensive approach that includes changes in diet, lifestyle, and the incorporation of healthy habits. By eating 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 that it is important to work collaboratively with your doctor to set realistic goals and obtain adequate monitoring of your cholesterol levels. Take care of your health and make conscious decisions to maintain a healthy heart!
Remember that prevention is better than cure
