What to do to lower cholesteral levels health - expert

Cholesterol is a waxy substance found in the body, it's important but just like everything else when it is in excess it poses a threat or harm to the body.

Nutritionist, Gladys Mugambi shares insights on how to reduce cholesterol levels.

"Lowering cholesterol levels involves a combination of lifestyle changes and, in some cases, medication prescribed by a healthcare professional," Mugambi said.

Mugambi listed 10 ways to lower one's cholesterol level.

Limit saturated fats

One should reduce the intake of foods that are highly saturated with fats, such as red meat, full-fat dairy products, and processed foods. 

Limit alcohol consumption

Excessive alcohol consumption can raise triglyceride levels and lead to weight gain.

Quit smoking

Smoking lowers HDL (high-density lipoprotein)  cholesterol levels and damages blood vessels, increasing the risk of heart disease.

Quitting smoking can improve cholesterol levels and overall cardiovascular health.

Eat a heart-healthy diet

Focus on consuming foods that are low in saturated fats and cholesterol. Opt to eat fruits, vegetables, whole grains, lean proteins (such as fish and poultry), and sources of healthy fats like nuts, seeds, and olive oil. 

Increase dietary fibre

 Foods rich in soluble fibre, such as oats, barley, beans fruits and vegetables, can help lower cholesterol levels by binding to cholesterol in the digestive system and removing it from the body.

Exercise regularly

Engage in at least 150 minutes of moderate-intensity aerobic exercise, such as cycling or swimming, each week.

Exercise can raise HDL (high-density lipoprotein) cholesterol levels and improve overall cardiovascular health.

Maintain a healthy weight

Losing excess weight, particularly around the waistline, can help improve cholesterol levels.

Aim for a healthy body mass index (BMI) and waist circumference.

Take prescribed medications

If lifestyle changes alone are not enough to lower cholesterol levels, your healthcare provider may prescribe medications such as statins acid  PCSK9 inhibitors, or other cholesterol-lowering drugs.

Manage stress

Chronic stress can contribute to unhealthy lifestyle habits that affect cholesterol levels.

Practice stress-reducing techniques such as mindfulness, meditation, yoga, or deep breathing exercises.

Regularly monitor cholesterol levels

Work with your healthcare provider to monitor your cholesterol levels regularly and adjust your treatment plan as needed.

It's important to consult with a healthcare provider before making significant changes to your diet, exercise routine, or medication regimen, especially if you have existing health conditions or are taking medications.

They can provide personalised recommendations based on your individual health profile.