How to lower your cholesterol levels on your own

Excess cholesterol in the blood can lead to serious illnesses such as heart attack, heart attack, or angina. To avoid such consequences, you need to eat right, do not overeat fatty foods and drink plenty of water. If your cholesterol levels are already high, you can take some steps to reduce them.

A healthy lifestyle has a positive effect on the body, so even if you have normal cholesterol levels, still try to move more, exercise and stop smoking. The fatter a person is, the more cholesterol his body produces, so always watch your weight.

Blood cholesterol levels in men and women

In medicine, low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol are measured.

Total cholesterol should be:

1. in women - from 3.6 to 5.2 mmol/l
2. in men - from 3.6 to 5.2 mmol/l

LDL norm:

1. for women - 1.92-4.51 mmol/l
2. for men - 2.02-4.79 mmol/l

HDL norm:

1. for women - 0.86-2.28 mmol/l
2. for men - 0.72-1.63 mmol/l

If you have high cholesterol, follow these dietary guidelines:

1. Limit fatty foods and choose foods with polyunsaturated fats, which lower cholesterol.

2. Use olive oil, nuts, avocado, canola oil - they have a positive effect on cholesterol levels.

3. Reduce your egg consumption to 3 eggs per week. Cholesterol is contained in the yolks; whites can be eaten without restrictions.

4. Eat more legumes - they contain soluble fiber pectin, which removes cholesterol from the body.

5. Eat a lot of fruits - they are also rich in pectin and lower cholesterol.

6. Add oats, corn, carrots to your diet - these products remove cholesterol thanks to pectin.

7. Eat raw garlic - it can reduce harmful fats in the blood.

By following these simple nutritional guidelines and leading a healthy lifestyle, you can effectively normalize your cholesterol levels on your own, without medications.