If you are 45 or older, you should check your cholesterol levels at least once a year. And, unfortunately, the likelihood that the balance of “good” and “bad” cholesterol will be upset in favor of the latter is quite high. High cholesterol is insidious in that it does not manifest itself in any way – it is a “quiet” disease, which can be found out either by passing the appropriate tests, or in the doctor’s office, having got there with unpleasant complications. At an early stage, when the level of “bad” cholesterol is elevated, but not critical, the easiest way to improve the situation is by changing your diet and lifestyle. We will tell you what habits are best to give up as soon as possible in order to improve your health and lower cholesterol levels.
Eat a lot of carbohydrates and don’t watch your blood sugar
High blood sugar is not only an increased risk of diabetes, but also a sharp rise in cholesterol. Therefore, it is important not only to monitor your blood glucose levels, but also to control your intake of foods containing added sugar whenever possible.
Not eating enough fiber
In addition to helping us maintain a fast metabolism and gut health, fiber also helps lower levels of low-density lipid cholesterol, or LDL, or “bad cholesterol.” Fresh vegetables, legumes, nuts, fruits are all fiber-rich foods that you should eat as often as possible.
Eat fast, on the run
Being overweight is one of the factors that increase cholesterol levels. Keep track of your portions of food, try not to overeat, and use small tricks that will allow you to discreetly lose weight. For example, eating slowly, chewing food thoroughly, and using smaller plates can help you avoid overeating or feeling hungry.
Daily smoking lowers high-density lipoprotein, a desired type of cholesterol, and increases your overall risk of coronary heart disease. Even one cigarette a day critically increases the risk of stroke and heart disease. So the best thing you can do for your health right now is quit smoking.
Lack of sleep affects the risk of heart attack and stroke in much the same way as being overweight and smoking. If you don’t get enough sleep on a regular basis, no amount of healthy eating will help you. Doctors are strict: at least 6 hours a day, and better – 8 full nights of rest are vital for us. Including to maintain healthy cholesterol levels.
Get nervous a lot
Long-term stress can raise cholesterol levels, according to a study posted on the Healthline portal. Stress affects your ability to acquire and maintain healthy cholesterol-destroying habits and can also trigger an adrenaline-triglyceride response that raises bad cholesterol. Meditation, yoga, exercise, handicrafts, and just regular socializing are all habits that help keep stress levels in check and improve our health.