A High cholesterol is when you have too much of a fatty substance called cholesterol in your blood. It's mainly caused by eating fatty food, not exercising enough, being overweight, smoking and drinking alcohol. It can also run in families. You can lower your cholesterol by eating healthily and getting more exercise.
High cholesterol levels can cause arteriosclerosis and increase the risk of heart disease and stroke. However, it should not be forgotten that high cholesterol is not fate, and it is possible to bring its level to normal values with certain measures and medications. The goal should be to lower the bad cholesterol, LDL, and raise the good cholesterol, HDL. For this, it is enough to take some simple measures. With lifestyle changes, this benefit starts to be seen within six weeks and increases within three months.
Avoiding Saturated Fat Foods
Food fats are divided into two main groups: saturated (trans) fats or unsaturated fats. Foods with high levels of saturated fats increase LDL, the bad cholesterol. Therefore, for cardiovascular health, foods containing saturated fats and animal products should be avoided. Red meat is one of the foods that increase cholesterol the most. In addition, milk and dairy products, creamy foods, fast food, fried foods, margarines, carbohydrate-rich foods cause cholesterol to increase. It is useful to have a balanced diet considering these.
Losing Excess Weight
If you are overweight, losing just 10 kilograms can reduce LDL levels by 8%. If you have been obese for a long time which increases all kinds of hearth risk, causes high cholesterol you may start considering Gastric Sleeve Surgery to get rid of all those unhealthy fat and start fighting with the waith you ve gained to get back your health. Gastric Sleeve is a bariatric surgery which we apply for those whose Body Mass Index is over 30 to treat obesity. Visit https://www.gigililly.com/weight-loss-metabolic-surgery to learn more.
Exercise
Half an hour of exercise at least twice a week raises HDL and lowers LDL. Nevertheless, the exercise program should be tailored to age and other accompanying risk factors.
Eating Fiber Foods
Foods low in fat and high in fiber, such as oatmeal, apples, prunes and beans, help lower cholesterol by preventing your body from absorbing it. Fiber also helps you feel full and prevents you from eating junk food. Of course, there are some drawbacks to eating too much fiber. If eaten too much, it can cause abdominal cramps and bloating. The intake should be increased gradually.
Eating fish
Eating fish at least twice a week is beneficial in lowering cholesterol. The omega 3 in fish is beneficial for cholesterol as well as heart health.
Using Olive Oil
Using olive oil instead of butter and margarine can reduce LDL cholesterol by 15%. Extra virgin olive oil should be preferred because it contains more antioxidants that are beneficial for diseases.
Consuming Nuts in Shells
These foods contain substances such as fibers that prevent the absorption of cholesterol. Of course, you should not overdo it with these foods, they are high in calories and can cause obesity.
Avoiding Stress
Stress is a factor that raises cholesterol. Living a calmer life, leading a cheerful life away from daily troubles lowers cholesterol.
Spices are Useful
Spices such as garlic, ginger, black pepper, coriander and cinnamon not only add flavor to food but also help lower cholesterol. There are opinions that adding extra spices to food is beneficial for weight loss by reducing appetite.
Quitting Smoking
Studies have shown that HDL, the good cholesterol, increases over time in people
who quit smoking.
Reducing Alcohol
Many foods taken with alcohol can raise cholesterol. It should also be remembered that drinking too much alcohol can cause high blood pressure, heart attack and stroke.
Maintaining healthy cholesterol is really about consistency of effort. If you’re doing 80% of the right things 80% of the time, that’s a great start.
What are the worst foods for high cholesterol?
When it comes to the worst foods for high cholesterol, it’s important to look out for animal products, particularly red meat and dairy.
High-fat milk is for growing calves. It's for growing babies who need cholesterol and fat in their diet to build their brains, their nerves, their bodies. If we're eating full-fat dairy and meat, we're getting a lot of dietary cholesterol - particularly saturated fat, which has been consistently shown to raise cholesterol levels. So message number one is this: Reduce your saturated fat intake to at least less than 10% of your daily calories.
The worst foods for high cholesterol, due to their high saturated fat content, include
Red meat, such as beef, pork and lamb, and processed meats, such as sausages
Full-fat dairy products such as cream, whole milk and butter
Bakery and confectionery
Fried food
Tropical oils like palm oil and coconut oil
Butter
Obesity is linked to higher triglyceride levels, higher LDL cholesterol levels, and lower HDL cholesterol levels. Obesity can also lead to heart disease, high blood pressure, and diabetes.
How does obesity cause high cholesterol?
In patients with obesity, they found LDL particles became dysfunctional and were less efficient at delivering their cholesterol cargo to LDL receptors. Additionally, the LDL particle also tended to either preferentially deliver cholesterol to scavenger receptors or stick to the arterial wall matrix.
Is gastric bypass better than Wegovy?
Studies have shown that individuals who undergo bariatric surgery can lose up to 60% of their excess weight and maintain this weight loss for several years. In contrast, weight loss medications such as Wegovy may result in temporary weight loss and may not be as effective in the long term
Which is better, bariatric surgery or Ozempic?
Both sleeve gastrectomy and gastric bypass result in significantly greater weight loss, with patients losing 2-3 times more weight on average than those using Ozempic. If your BMI is over 30 using Ozembic will just be a waste of long years and money when you could have come down to Turkey and had your gastric sleeve surgery with all-inclusive package prices.Visit ushttps://www.gigililly.com/weight-loss-metabolic-surgery To learn about current package prices, visit the Diabetes Surgery page as well if you are already dealing with the symptoms.
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