High cholesterol can cause plaque formation in blood vessels, which increases the risk of stroke and heart attack.
This is reported by URA-Inform with reference to Newsyou.
However, there are several simple ways to reduce this indicator and improve your health.
- Add oatmeal to your diet. It is best to eat porridge made from whole oats or coarsely ground flakes. Oatmeal is rich in fiber, which helps reduce the level of dangerous LDL cholesterol, preventing it from settling on the walls of blood vessels.
- Eat nuts. Any type of nuts contain healthy fatty acids that protect blood vessels from plaque formation. It is enough to eat 45-50 g of nuts daily to maintain the health of the cardiovascular system.
- Walk. Daily walks of at least 30 minutes help cleanse the blood of fats after meals. Even five days a week of such walks significantly improve the condition of blood vessels and their conductivity.
- Eat less outside the home. Prepared food often contains excess saturated fat, calories and salt. Home-cooked food is healthier, since its quality and composition are under your control.
- Drink more water. Sufficient water intake helps the body remove “bad” cholesterol, reducing the risk of cardiovascular disease by 50%.
- Normalize your sleep. Both lack and excess of sleep can negatively affect cholesterol levels, since key metabolic processes occur at night.
- Limit coffee consumption. Research in the US has shown that people who drink more than two cups of coffee a day have higher cholesterol levels than those who give up this drink.
By following these simple recommendations, you can not only lower your cholesterol levels, but also improve your overall health.
Recall that it was previously reported that spices can dissolve blood clots: what should be in the diet.