Cholesterol is a type of fat that makes on our own and also from the foods that contain cholesterol. Our bodies have an optimal level of cholesterol levels. This balance will be disrupted when we have a poor diet, inactivity, and chronic stress, we put our body and blood vessels at risk. 

It is important to lower down cholesterol without the helping of medications. This can be done by the following interventions:

Eat more fish

Coldwater fish such as salmon, sardines, and tuna have two fatty acids which are EPA and DHA. These are a type of omega-3 fat that has extremely effective anti-inflammatory properties.

Increase fiber intake

Fiber can bind cholesterol and help excrete it, effectively lowering cholesterol levels.

Cut-out the sweetened beverages

Sugar is a main driver of high cholesterol and inflammation. Limiting sweetened drinks is the best way to decrease the sugar level in your body.

Include wholesome fats.

Lower carbohydrate diets with higher sources of wholesome fats can help lower triglycerides. The majority of your fats should come from mono and polyunsaturated fats such as nuts, avocados, olive oil, etc. These fats can provide more fullness and help to balance blood sugar.

Exercise More

Physical activity is one of the things you can do to raise your good cholesterol. Walking is also an effective method for losing weight and improving good cholesterol.

Add high magnesium foods.

Magnesium is a protein that increases when your body is inflamed. Since high cholesterol and heart health is highly related to inflammation, so you can try to add high magnesium food such as organic dark chocolate, almonds, broccoli, black beans, avocado, banana.

Remember Vitamin K2

Vitamin K2 helps remove calcium buildup from the arteries. While this vitamin may not directly lower cholesterol but it may indirectly help to prevent arterial blockage. Good sources of Vitamin K2 include hard cheeses with whole milk, egg yolk, chicken breast, ground beef, butter, and liver.

无需药物即可降低胆固醇的方法

胆固醇是一种脂肪。它是由我们的身体产生，同时也来自含有胆固醇的食物。我们的身体具有最佳的胆固醇水平。当我们饮食不佳，缺乏运动和长期压力时，身体和血管就会处于危险之中，并且破坏这种平衡。

在不使用药物的情况下降低胆固醇很重要。大家可以通过以下几种方法来帮助降低胆固醇：

多吃鱼类

三文鱼，沙丁鱼和金枪鱼等深海鱼含有两种脂肪酸，分别是EPA和DHA。这些都属于Omega-3脂肪，具有极其有效的抗炎特性。

增加纤维摄取量

纤维可以结合胆固醇并帮助将其排出，有效降低胆固醇水平。

少喝甜饮料

糖是造成高胆固醇和炎症的主要原因。减少甜味饮料是降低体内糖分的最佳方法。

吃含有不饱和脂肪的食物

碳水化合物含量较高的食物有益健康饮食并有助于降低甘油三酸酯。体内的脂肪应该来自于不饱和脂肪，例如坚果，牛油果，橄榄油等等。这些脂肪可以提供更多的饱满感，并有助于平衡血糖。

多运动

锻炼身体是可以提高体内的好胆固醇水平的措施之一。多走动不但能减肥还能有效地改善胆固醇。

摄取含镁食物

镁是一种会在您的身体发炎时增加的蛋白质。由于高胆固醇与心脏健康和炎症相关，因此可以尝试添加高镁食物，例如有机黑巧克力，杏仁，西兰花，黑豆，鳄梨，香蕉来增加体内蛋白质。

补充维他命K2

维生素K2有助于清除动脉中的钙积聚。尽管这种维生素不会直接降低胆固醇，但它能间接帮助预防动脉阻塞。含维生素K2的食物包括硬奶酪，全脂牛奶，蛋黄，鸡胸肉，牛肉末和黄油。

Published by: Multicare Pharmacy, 31st July 2020