5 ways to lower your cholesterol yourself without having to rely on medicine Effectively reduce the risk of serious disease.

High cholesterol has many causes. But one of them Food choices also have a huge impact on our cholesterol levels. The food we consume directly affects the levels of LDL (bad) and HDL (good) in our bloodstream. Foods high in saturated fat and trans fat can significantly increase levels. On the other hand, foods rich in soluble fiber. Unsaturated fat Fruits and vegetables may help lower LDL cholesterol. Consumption of oily fish such as salmon and nuts can increase good cholesterol (HDL). This may help remove excess from the body. Therefore, food choices are a fundamental step in helping manage and lower cholesterol. Report from ยูฟ่าเบท

5 ways to reduce cholesterol

1. Reduce saturated fat

     Try to limit foods high in saturated fat to lower your levels, such as fatty meats. Full-fat dairy products and vegetable oils that contain saturated fats, such as coconut and palm. Try to eat foods that are sources of lean protein and healthy fats. Limit processed and sugary foods Reduce consumption of processed snacks. Sugary drinks and foods with added sugar Because it is high in saturated fat and trans fat. This results in weight gain and unhealthy levels.

2. Choose to eat healthy fats.

     Choose to eat unsaturated fats for health. Found in olive oil, avocados, nuts, and seeds, these fats may help increase good levels. When eaten in moderation. Eat fatty fish such as salmon, mackerel and trout because they are high in omega-3 fatty acids, which may increase HDL lowering cholesterol. Reduce triglycerides And it also helps protect the heart by reducing inflammation. Reduce blood clots and reduce the risk of heart disease

3. Add foods that contain soluble fiber.

     Foods rich in soluble fiber, such as oats, nuts, and fruits and vegetables, may help lower bad cholesterol (LDL). The fiber in these foods prevents the body from absorbing. Try adding more fruits and vegetables to about 1/2 your plate. These foods are low in calories, high in fiber, and rich in antioxidants that help maintain heart health and lower LDL levels.

4. Choose whole grains.

     Choose whole grains such as brown rice, whole wheat bread, and quinoa instead of refined grains. These whole grains are high in fiber and nutrients. This may lower LDL levels and lower.

5. Drink less alcohol.

     If we are a person who drinks alcohol Drink in moderation cholesterol yourself. This is because drinking too much alcohol or heavy drinking can increase triglyceride levels, which are associated with higher cholesterol levels.