Having a high cholesterol level is bad for you and may lead to heart disease or stroke. If following a cholesterol test you find that your cholesterol level is higher than it should be don’t panic – there is a lot you can to redress the situation.
You can help to reduce your cholesterol level by cutting down on saturated fats and instead use unsaturated fats such as olive oil, rapeseed oil or sunflower oil and spreads. You should also reduce the total amount of fat you eat.
You should aim eat oily fish two to three times a week. Oily fish are a rich source of polyunsaturated fats known as omega-3. Eating oily fish can help to lower blood triglyceride levels, helps prevent the blood clots and can also help to regulate the heart rhythm as well as being good for the brain.
Try to eat a high-fibre diet as foods that are high in soluble fibre such as oats, lentils, beans, nuts, pulses, fruits & vegetables, can all help lower cholesterol levels.
You should also make sure that you undertake regular physical activity. Physical activity helps to increase your HDL cholesterol which is the “good” type of cholesterol (LDL being the “bad”)..
There is now a lot of evidence to show that plant sterols and stanols may help reduce cholesterol levels when 2g per day is regularly consumed. You can find plant sterols in some foods including spreads, soft cheeses, yoghurts and in pill form.
If you decide to use these products you should make sure that you read and follow the manufacturer’s instructions on the amounts needed to provide you with 2g a day – it can be more than you think. Remember they are not a substitute for a heart healthy diet, regular excercise and are definately not a subsitute for any cholesterol lowering drugs that your doctor may prescribe. Following this tips will help not only help your heart but help protect you from other conditions such as type 2 diabetes.