Have you been told that your cholesterol is a bit too high? You do not need to completely overhaul your diet.
Small changes in your food choices and habits can make a significant difference to your heart and blood vessels.
Why high cholesterol is a problem
When there is too much LDL cholesterol in the blood, it can accumulate on the inside of the blood vessels.
This causes them to narrow, increasing the strain on the heart and potentially leading to serious conditions such as blood clots or stroke.
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High cholesterol is rarely noticeable
Most people experience no clear symptoms, even though deposits may already be forming in the blood vessels.
You can therefore feel healthy without realizing that your cholesterol level is elevated.
Signs to be aware of
Yellowish fat deposits around the eyes, pain in the legs when walking, shortness of breath, and a grey ring around the cornea may be signs that something is not as it should be.
A blood test is essential
The only reliable way to know your cholesterol level is through a blood test at your doctor. A simple check can provide important insight into your health.
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Choose the right fats
Replace saturated fats with unsaturated fats from sources such as olive oil, avocado, and nuts. This helps improve cholesterol balance in the body.
Eat more fibre
Soluble fibre from foods such as oats, legumes, and fruit can bind cholesterol and help the body eliminate it.
Get more omega-3 fatty acids
Fatty fish such as salmon, mackerel, and sardines contribute to a healthier heart and can positively affect cholesterol levels.
Avoid trans fats
Processed foods, baked goods, and fried foods may contain trans fats, which increase bad cholesterol and lower good cholesterol.
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Stay physically active
Physical activity, especially cardio exercise, can increase good HDL cholesterol and strengthen the blood vessels. Around 150 minutes of exercise per week is sufficient.
Reduce stress and maintain a healthy weight
Stress and excess weight can negatively affect cholesterol levels. Relaxation and maintaining a healthy body weight are therefore important factors.
Oats
Oats contain beta-glucan, which forms a gel during digestion and helps remove cholesterol from the body before it is absorbed into the bloodstream.
Nuts in moderation
A small handful of nuts daily provides healthy fats that help protect the blood vessels.
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Legumes provide satiety
Lentils, chickpeas, and beans are rich in fibre and help keep both cholesterol and blood sugar more stable, while also providing a lasting feeling of fullness.
Avocado supports balance
Avocado contains healthy fats that can lower bad cholesterol while increasing good cholesterol.
Fatty fish support the heart
Fish such as sardines and mackerel provide omega-3 fatty acids, which can help regulate blood pressure and support heart function.
Cut down on unhealthy foods
Industrially processed products, hidden sources of sugar, and foods containing trans fats should be limited, as they can negatively affect cholesterol levels.
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Sources: iDNES.