High cholesterol: Nutritionist reveals top prevention tips
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The main thing to know is that there are two types of cholesterol –
LDL and HDL.
LDL is the bad cholesterol; this type blocks your arteries and increases your risk of heart disease.
HDL is the good cholesterol; this helps to get rid of the bad cholesterol by taking it to the liver.
So, you need high levels of HDL and low levels of LDL.
That’s entry level distinction out of the way; time for the how.
Most people want to lower their cholesterol.
The easiest place to start is in your diet.
Fortunately for you, me and everyone else, there are a plethora of doctors and experts who can provide tips on this.
One such expert is Dr Kathryn Basford, Asda’s online doctor.
Dr Basford told us that the most effective foods for lowering cholesterol include some that you may well be thinking about eating in pie form this Christmas or thanksgiving if you celebrate that.
We are talking about the humble, but very orange, pumpkin.
According to Dr Kathryn Basford, “The seeds of a pumpkin contain a compound called phytosterol, which is very effective in lowering LDL cholesterol levels. Phytosterols reduce your cholesterol levels by blocking the absorption of harmful cholesterol through food”.
Alongside pumpkin seeds, berries should also be considered.
They contain a chemical known as polyphenols.
According to Dr Basford they “help reduce the risk of strokes, improve insulin resistance and systemic inflammation and lower blood pressure. If you’re not a fan of berries you can also get polyphenols from tea, cocoa and fruits, as well as vegetables”.
So just to recap, five food and drinks you should consider including in your diet are:
- Pumpkin seeds
- Berries
- Tea
- Cocoa
- Vegetables
However, it’s not just diet where you can make a change.
Alongside improving what you put in, you must also make better use of it.
Exercise is crucial to lowering your cholesterol.
Just 30 minutes of exercise, so long as it’s moderate or intense, per week can reduce cholesterol levels, your risk of stroke and improve your fitness.
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