Put Wellness Within Reach

Best supplements for cholesterol: Fish oil can boost ‘good’ cholesterol levels says study

Reducing saturated fats - Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol. Decreasing your consumption of saturated fats can reduce your low-density lipoprotein (LDL) cholesterol -- the "bad" cholesterol. Eliminate trans fats - Trans fats, sometimes listed on food labels as "partially hydrogenated vegetable oil," are often used in margarines and store-bought cookies, crackers and cakes. Trans fats raise overall cholesterol levels. Eat foods rich in omega-3 fatty acids - Omega-3 fatty acids don't affect LDL cholesterol. But they have other heart-healthy benefits, including reducing blood pressure. Foods with omega-3 fatty acids include salmon, mackerel, herring, walnuts and flaxseeds. Increase soluble fibre - Soluble fibre can reduce the absorption of cholesterol into your bloodstream. Soluble fibre is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears. Add whey protein - Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy. Studies have shown that whey protein given as a supplement lowers both LDL cholesterol and total cholesterol as well as blood pressure. Exercise is another way to improve cholesterol, as Mayo clinic explained: "Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the "good" cholesterol." The health body advises working up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week. Smoking is another way to improve your HDL cholesterol level, according to the health body. It also recommends drinking alcohol in moderation. According to the NHS, statins are usually the recommended course of treatment for people with dangerously high cholesterol or are at a particular risk. The health body explained: "They're usually offered to people who have been diagnosed with coronary heart disease or another cardiovascular disease, or whose personal or family medical history suggests they're likely to develop it during the next 10 years."

Reference : Express.co.uk