Did the medical examiner say you have high cholesterol? Then, you know that you need to change your diet and lifestyle to lower your cholesterol and reduce your risk of heart disease. Even if you use cholesterol-lowering drugs to help you, you still need to actively change your eating habits. 1. Learn about it. Your body only needs a small amount of cholesterol, but many people are overloaded, especially bad cholesterol or low density lipoprotein cholesterol. This happens if you eat too much saturated fat, which is mainly found in animal foods. If your low-density lipoprotein level is too high, atherosclerotic plaques will accumulate in blood vessels and arteries, leading to heart disease. High density lipoprotein (HDL) helps to remove low density lipoprotein (LDL) from blood. 2. Control the amount of food you eat-eating in the palm of your hand is sometimes easy to eat more, especially if you eat a lot outside, which will lead to weight gain and elevated cholesterol. So, how much should I eat? There is a simple way, that is, a palm of food, whether it is fish, fruit or snacks, is a palm. 3. Dietary fiber Fill your plate with fruits and vegetables-the goal is to eat five to nine servings a day-to lower your low-density lipoprotein (LDL) level. Antioxidants in these foods may provide benefits together with fiber. If you eat agricultural products, you can eat less greasy food. Not only that, it can also help you lower your blood pressure and maintain a healthy weight. 4. Eat more omega -3. You can eat fish twice a week. Fish is a good source of protein and omega-3, which is a kind of fat needed by human body. Omega-3 helps to reduce the level of triglycerides. They can also lower cholesterol and slow down the growth of arterial plaques. Fatty fish, such as salmon, tuna, trout and sardines. 5. Whole wheat diet A bowl of oatmeal is a wise choice. This fiber can also inhibit low density lipoprotein cholesterol. Whole wheat is not only eaten for breakfast, but also for dinner. Of course, you have many choices, such as brown rice or wild rice, popcorn and barley. 6. Do you want to eat nuts? A handful of almonds, pecans, pistachios, walnuts or other nuts are all delicious foods. Their monounsaturated fat content is high, low-density lipoprotein "bad" cholesterol is reduced, and high-density lipoprotein "good" cholesterol exists alone. Studies show that people who eat nuts every day are less likely to suffer from heart disease. 7. Eat more unsaturated fatty acids. You need some fat in your diet, but it may be less than you think. In addition, the type of fat is very important. Just like unsaturated fats found in rapeseed oil and olive oil, it can reduce the "bad" cholesterol level of low-density lipoprotein, which may help improve the "good" cholesterol level of high-density lipoprotein. Saturated fat in meat, full-fat dairy products, butter and palm oil will increase LDL cholesterol. 8. Choose the best carbohydrate beans and whole grains, such as brown rice and whole wheat. They contain more fiber and will not raise your blood sugar. They will lower your cholesterol and make you feel full for a longer time. Other carbohydrates, such as those in bread, potatoes, rice and cakes, will raise blood sugar levels faster and make you feel hungry faster, which will lead to overeating. 9. Exercise. Exercise for half an hour every day can lower your cholesterol level and improve your health. It is better to exercise more, and it also helps to achieve and maintain a healthy weight. You don't need to keep exercising for 30 minutes, you can divide it into three 10 minutes. Or do 20 minutes of strenuous exercise, such as running, three times a week. 10. "Extra exercise" You can exercise anywhere, dance in the park or walk the dog in the community! Even doing housework is ok. The important thing is to do as much as possible, do it as often as possible, and persist. 1 1. Decompress and keep calm. Over time, overloaded and out-of-control stress has become a very serious problem, which will increase your blood pressure. For some people, this may mean higher cholesterol levels. At this time, relaxation is the primary task. It can simply take some slow deep breaths. You can also meditate, pray, associate with people you like and exercise. 12. Maintain a healthy weight. Extra weight will make you more susceptible to high cholesterol, high blood pressure and type II diabetes. These diseases will affect the intima of arteries, making it easier for them to collect plaques from cholesterol. So it is very important to lose weight, especially abdominal fat, which will increase your bad cholesterol level and reduce your health level. 13. Stick to anything. Persistence is the most important, lasting and effective thing. Never give up until it becomes a habit, and then you will succeed! @ Qingyun Plan @ Qingfeng Plan @ Headline Health @ Headline Health # Qingfeng Plan # # Qingyun Plan # # My Health Diary # # Lingquan Anti-Vulgar Alliance # # Summer Health Right Time # Disclaimer: The above content comes from the Internet and the copyright belongs to the original author. If there is any infringement of your original copyright, please let us know and we will delete the relevant content as soon as possible.