There are two types of cholesterol: HDL and LDL, the latter being the one called bad cholesterol. Essential for our body, this type of lipid can present risks in case of excess and promote the appearance of unpleasant symptoms. In case of hypercholesterolemia, cholesterol can also especially cause atherosclerosis. However, the atheroma plaques formed can eventually rupture and lead to the formation of a clot or obstruct a blood vessel. There is also a risk of developing cardiovascular diseases (myocardial infarction or angina pectoris) and cerebrovascular accidents (CVA). If you have cholesterol, don’t hesitate to follow this plan of attack to lower your level in just ten days.
In practice, you can often lower your cholesterol levels by watching your diet and reducing foods that are too high in cholesterol. However, other daily gestures and habits can also have a strong impact on this rate.
Less alcohol and tobacco to lower cholesterol
Alcohol, especially if consumed in the form of a cocktail, is very high in sugar. It therefore does not mix well with cholesterol, because all this sugar will then be stored as fat by the body. As for smoking, it is less known, but it is also high cholesterol. Indeed, nicotine has the effect of lowering your good cholesterol (HDL) levels. If you are unable to reduce your consumption, do not hesitate to speak to a doctor who will be able to support you in the face of your addiction.
Reduce bad fat to lower cholesterol
To limit cardiovascular risks, it is generally believed that lipids should not not exceed 30% of caloric intake. This is why it is essential to monitor your consumption on a daily basis. To do this, you should reduce your consumption of saturated fats and foods high in bad fats:
–animal productsespecially red meat, cold cuts and offal (opt for lean meats as much as possible (poultry without skin, veal, etc. much less fat than beef or lamb))
– butter and cooked fats
-non-organic eggs (do not exceed two yolks per week and the organic eggs are preferredbecause they provide good fats)
– Viennese pastries and pastries, in particular industrial
-biscuits, frozen meals and industrial meals.
Dairy products are not not to proscribe, but it is advisable to opt for skimmed, semi-skimmed or light versions. Cheese, often fatty, remains to be limited as much as possible.
Choose fish over meat
You must reduce your meat consumption and do not hesitate to do so in favor of your fish consumption. Those that are rich in omega-3, a good fat, can indeed lower your cholesterol level by replacing the bad fat in the tissues and arteries. Ultimately, this will help your body more efficiently burn the saturated fatty acids associated with bad cholesterol…and extra pounds! To do this, eat oily fish two to three times a week. The fish that contain the most omega-3s are mackerel, sardines, herring, salmon, cod (especially cod liver), dogfish, swordfish and even anchovies.
Do not sulk the good fats
We tend to have a very negative view of fats. However, not all are in the same boat. Some are even rich in polyunsaturated and monounsaturated fatty acids which will have the effect of lowering your LDL cholesterol levels. Moreover, an American study had shown that a daily consumption of 20g per day allowed tolower blood cholesterol levels by 10%. In practice, you can replace your butter with a vegetable margarine. In addition, do not hesitate to vary your vegetable oils in cooking to use olive oil, rapeseed oil, peanut oil or canola oil. Also consider the lawyer.
Phytosterols to lower cholesterol
Present in quantity in our stomach, phytosterols replace some of the cholesterol at the cell level. These plant lipids are also found in oils, fruits and vegetables, cereals (rapeseed, corn, wheat, etc.) and oilseeds (in peanuts such as sesame, cashews, almonds or even peanuts). Remember, however, that foods enriched with phytosterols are not recommended during pregnancy and breastfeeding.
Adopt fresh products over time
Admittedly, this advice may seem disconcerting in an article that explains that you can lower your cholesterol level in ten days. However, it is logical that a one-time change will not be enough to reduce very high cholesterol and improve your quality of life over time. It is therefore appropriate toadopt for the long term a better lifestyle and review your eating habits without frustration. This involves getting used to regularly consuming fresh fruits and vegetables to replenish good micronutrients and cholesterol-lowering fiber while partially compensating for reduced fat by consuming less red meat.
We advise you above all to focus on the duration vitamin B and C, and especially beta-carotene, to increase the burning of cholesterol. The kiwis, avocados, citrus fruits (lemon, grapefruit or orange), blackcurrants, apricots…
Exercise to lower cholesterol
Good news for people allergic to physical exertion: no need to become a great athlete and exercise excessively to reduce cholesterol levels! In reality, everything is do some exercise, preferably walking or swimming for example, to lower your excess cholesterol. On a daily basis, also prefer to take the stairs or get off a bus stop earlier. In short, it is enough to put your body on the road without for all that manhandling it in order to observe an effect…
To take pills ? Yes and no !
It is not necessarily advisable to abuse statin drugs. That will of course depend on the case and the opinion of your doctor based on your cardiovascular or diabetes history. However, even before considering medication, the simple fact of adopting a balanced diet can lower your cholesterol levels by 15-40%, and very quickly. So be very diligent with your cholesterol-lowering diet and you may be able to avoid a heavy and long-term treatment!