The topic of cholesterol, and heart health in general, is not the easiest to explain, but one thing is for sure - lowering bad cholesterol is a good thing! In fact, it is good to strive to keep cholesterol low, but this reduction should come primarily from bad LDL cholesterol.


Fortunately, there are easy-to-explain and understand ways to help yourself in this endeavor:


  • Improving physical activity;
  • Avoiding cigarettes and tobacco smoke;
  • Weight loss and / or maintaining a healthy weight;
  • Healthy eating;


Doesn't sound like a sensational thing, does it? Everyone can assume that this would have a good effect not only on cholesterol levels in the body, but also on health in general.


In this article, I will explain how these positive habits specifically affect cholesterol and why it is good to build them. I will build on research on the subject, but I will try to explain things simply, concisely and clearly to convince you that if you have cholesterol problems - it's worth a try!


  1. Improve your physical activity!


I put exercise (and not only them), but also physical activity in general, in the first place in our list, because this is the fastest and easiest way to lower the levels of both total and LDL cholesterol in particular.


This, of course, is not the only advantage of exercise. Regular physical activity and exercise have been shown to significantly reduce the risk of death from a number of diseases and unhealthy conditions, including those related to the heart system.


Somewhat - the more active you are, the more positive you get from it.

Even low to moderate physical activity - say, 2.5 to 3 hours cardio and / or other exercises a week, divided into 3-4 sessions of a day or two, are enough to cause a significant drop in cholesterol levels in the body.


If you want to focus specifically on lowering bad LDL cholesterol - research shows that high-intensity exercise, such as training program, is the best way to do this.

# newsletter

# healthy and beautiful


  1. Stop smoking!


Of course, if you do not smoke - you can skip this point! You are now one step closer to healthy cholesterol levels.


Smoking increases the risk of death by 300% due to poor health, regardless of the cause. Mainly - because it significantly increases the risk of developing cancer and respiratory diseases, but also of developing cardiovascular disease.


Smoking also significantly increases bad LDL cholesterol and triglycerides in the blood, while lowering good HDL cholesterol.


So that smoking cessation will not only help to normalize the levels of total and bad cholesterol, but will also significantly improve heart health, lung function and endurance. This will allow you to safely absorb a larger amount of physical activity, which will further improve your condition.


3. Get rid of extra pounds!

Another leading cause of elevated triglyceride levels and bad cholesterol in the blood is excess body fat. In short - obesity.


I must point out that not every overweight person necessarily suffers from high cholesterol, but this is the trend in most cases, and losing weight and maintaining a healthy weight significantly improve performance.

The good news is that even the light weight loss immediately has a positive effect - losing even 2-3 kg can significantly improve cholesterol problems. I speak here not only on the basis of the research I have read on the subject, but also on my personal experience with clients over the years. I just know it is!


You may have 20 extra pounds to lose - don't be discouraged! Even downloading the first few of them should be enough to make you feel significantly better and feel the difference! But I'm sure once you feel the positive effect you won't want to stop. You will part with the others!


I have another good news - losing weight can also improve the levels of good HDL cholesterol in the blood.

  1. Improve your diet!


I'm not even talking about here diet in deficit, for weight loss, etc. - We are just talking about improving eating habits. This will have a positive effect on the levels of bad cholesterol in the blood and will lower them.


Scientists are still not very sure which is the most effective way to eat to lower bad cholesterol, but there are still proven facts that we can rely on. Here are some initial guidelines:


  • You need to eat enough (not too little, not too much) and maintain a good calorie balance to maintain a healthy weight!


  • Increase your protein intake! The optimal intake of protein it will not directly lower cholesterol, but it will help shape the body and maintain a healthy weight, which in turn will improve cholesterol levels.


  • The intake of useful fats is important for any complete diet. However, to fight cholesterol - rely mainly on sources of monounsaturated fats! Limit your intake of polyunsaturated fats and reduce your intake of saturated fats below 10% of the total calories for the day!

#man and nature

  • Avoid harmful processed trans fats completely or as much as you can!


  • Get at least 30-45 grams fiber per day! You can get them from fruits and vegetables, whole grains, nuts, seeds and legumes!


  • Keep eating harmful foods under control! I'm talking about packaged cakes, soft drinks, fried foods and other delicacies that shoot cholesterol into the stratosphere… A little, from time to time, is OK! But daily and excessive consumption should become taboo!


In summary… for cholesterol


Whether you are aware of cholesterol, what exactly it is and what its role is in the body, it is enough to know that maintaining healthy levels of both bad and total cholesterol in the body is a good thing! And you should strive for that!


What are your cholesterol levels and what exactly should you aim for? You should discuss this with your GP!


Once you understand your goal, you already have the knowledge and tools to use it to achieve it! 

more to read

Spanish poetry: Jose Angel Valente

Spanish poetry: Jose Angel Valente

Jose Angel Valente is a poet, essayist and translator. He was born on April 25, 1929 in Ourense, Galicia. Jose Angel Valente is a poet, essayist and translator. He was born on April 25, 1929 in Ourense, Galicia. He studied law and Romance philology, taught Spanish philology in ...

Pin It on Pinterest

Share This