How Can I Improve My Cholesterol Levels?

Do you eat food low in saturated and trans fats, such as a variety of fruits and vegetables, lean dairy products, poultry and lean meat without skin, and fatty fish such as salmon, trout, tuna and sardines?

Do you eat a whole grain food such as whole-grain bread, cereal, pasta and brown rice?

Do you eat unsalted nuts?

Do you use non-tropical vegetable oils such as rapeseed, corn, olive or saffron instead of saturated oils such as coconut oil, palm oil and palm seed oil?

Do you avoid food rich in salt, sweets and sugar-sweetened beverages?

Do you avoid fried food, bakery products such as donuts, cakes and pastries, as well as food that list the words "hydrogenated oils" in the ingredients section?

Do you exercise most days of the week or do you try to increase physical activity?

Have you stopped smoking?

Do you drink alcohol only in moderation?

Are you trying to achieve or maintain a healthy weight?

Based on your answers, there are several other ways that can help you improve your cholesterol. It is important to achieve and maintain a healthy weight. If you are overweight or obese, even after losing only 10 kilograms, the level of bad cholesterol will be reduced by 8 percent. You will also improve your cholesterol if you exercise for at least 2 and a half hour a week. Foods that contain soluble fiber reduce the absorption of cholesterol into the bloodstream, so you should increase your intake of food such as oatmeal, apples, pears, Brussels sprouts, and kidney beans. Also, most types of nuts can reduce bad cholesterol.

Based on your answers, you know a lot about how to improve your cholesterol. High cholesterol increases the risk of heart disease. Healthy living habits and diet can improve your cholesterol. Your meals should contain a variety of fruits and vegetables. If you decide to eat meat, cut off all visible fat from the meat before cooking. It is always better to grill meat than to fry it in a pan. Include fish in your menu two to four times a week. Choose wild salmon, sardines and bluefin tuna. You can reduce bad cholesterol by as much as 15 percent if you replace butter with olive oil.