let’s start with the basics fats and cholesterol, In the human body there are fats,
saturated fat and unsaturated fat, we have saturated fats, which increase our cholesterol levels, and we also have unsaturated fats, which can help reduce our cholesterol level. Now we know that most people eat far too many saturated fats, so what foods contain high saturated fats you might be thinking well this is quite long, such as butter, sausages, fatty cuts of meats, creams, cheese, biscuits, cakes, and many many more.
So the first significant change we need to make is replacing those who have high amounts of saturated fat with foods with unsaturated fats. So what are these? For example, oily fish, these include things like mackerel and salmon as well as nuts avocados and many more.
· Trans fat
Next up, we have trans fats, ever heard of it if you have, high if not they’re found naturally in small amounts in certain foods such as dairy and meat. Still, there’s also another thing called artificial trans fats, and these are found in hydrogenated fats, which are in processed foods like biscuits and cakes so that these trans fats can increase our bad cholesterol. You should always read the label and check for trans fats hydrogenated fats or any oils and try and avoid these products, which moves us on nicely to tip.
· Reduce total fat intake
Another thing you can do, you need to reduce your overall fat intake. Not only is it going to lower your cholesterol levels, but it can also reduce your risk of heart disease. So it’s a win-win situation. So one of the easiest ways to help reduce your fat intake is the way that you cook your food. The wrong way to cook your food is roasting and frying that’s going to give you a high-fat content in your diet now at the lowest form. The healthiest way to do so is by grilling, poaching, steaming, and even microwaving. All of these are much healthier ways to cook than roasting and frying.
Another way to reduce cholesterol which can help you to reduce your total fat intake so if you do like to eat things like meat, for example, pick the leaner cuts of pork to eat or if you do wish to eat dairy products or spreads instead of the full-fat version pick the low-fat version or if you do want to have the full-fat version consider reducing your portion size.
· Increase fiber intake
We know that eating plenty of fiber can help reduce your risk of heart disease, and also certain foods that are high in fiber can help reduce your cholesterol level. So if your fiber intake is currently low, you need to try and increase it. If you’re an adult you need to be aiming for at least 30 grams of fiber per day, so now you probably think what foods are high in fiber but how do I increase it, well it’s straightforward foods:-that are high in fiber fruits and vegetables very high in fiber wholemeal bread nuts oats and many more fruits and vegetables.
· Include Regular exercises
Apart from the diet and active lifestyle, you can also help lower your cholesterol levels, so you need to be exercising regularly. The change in your lifestyle and healthy, simple diet will help you lower your cholesterol.
You need to do at least 130 minutes of moderate-intensity exercise per week or 75 minutes of vigorous-intensity exercise per week. These are some solutions that can help you to lower your cholesterol. Another thing is that if your healthcare professional has told you the cholesterol is slightly high and asked you to change diet and lifestyle things, then these suggestions are sufficient to lead towards a healthy lifestyle.