Why does cholesterol level suddenly rise? Are you worried that high cholesterol could be putting your health at risk?
Cholesterol is an important lipid that our body produces, but its increase can lead to serious health problems, especially cardiovascular diseases. When blood tests show you have it high cholesterol level, this can be a cause for concern, but there are concrete and simple steps you can take to effectively lower or keep your cholesterol levels under control.
Although you cannot change one major cause such as hereditary factors, you can make a few changes in lifestyle you have a great effect on improving cholesterol levels.
Cholesterol is a type of fat produced by the liver and plays a vital role in the body. It is involved in digestion, the formation of new cells and the production of hormones and vitamins.
Factors that affect the increase in cholesterol
The causes of high cholesterol can be different. Some factors, such as genetics and age, are beyond your control. However, lifestyle and diet also have a significant impact on cholesterol levels.
Bad eating habits, such as a high consumption of saturated fat, being overweight, smoking, lack of physical activity and diabetes, are factors that worsen cholesterol levels.
There are simple but effective changes ahead of you that can help you lower your cholesterol.
1. Increase your physical activity level
One of the most effective ways to control cholesterol is regular physical activity. In addition to improving well-being, it also helps lower bad LDL cholesterol and increase good HDL cholesterol. Sports activities such as walking, running and cycling contribute greatly to heart health.
At least 150 minutes of moderate physical activity per week is recommended. If you are not used to exercise, start gradually, for example by walking for 30 minutes a day, which will be enough to start improving your health.
2. Limit your intake of saturated fat
Saturated fats, which are present in meat, dairy products and processed foods, are major contributors to raising cholesterol levels. Therefore, it is crucial to limit their intake and replace them with healthier fats. Replace foods like butter with quality olive oil and decide for lean meat instead of greasy.
According to experts, saturated fat should not make up more than 6 % of your daily calorie intake. For example, if you eat 2,000 calories a day, keep saturated fat to no more than 13 grams.
3. Add more fruits and vegetables to your diet
Fruits and vegetables are rich in fiber, which helps lower cholesterol. Soluble fiber, found in fruits such as apricots, apples and pears, and vegetables such as Brussels sprouts and carrots, help the body remove excess cholesterol.
