You should include a lot more fiber in your diet to reduce your cholesterol levels
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Fiber available in fruits, vegetables, and whole grains is extremely beneficial for managing your cholesterol levels. There are both soluble and insoluble fibers, and soluble fibers play the most important role in lowering your cholesterol levels. Eating about 15 grams of soluble fiber in a day can lower your LDL levels between 5 and 10 percent. You can take a fiber supplement if your diet fails to offer adequate fiber.
Which of these risk factors for cholesterol can be altered for reducing the chances of damage?
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It is not possible for you to alter your family medical history or age in any way. However, if you want to reduce the risks associated with high cholesterol levels, you can always keep your weight in check. This can be achieved in two ways- through physical a2Agectivity, and dietary changes and both of them together can help in reducing your weight, which in turn, can reduce your cholesterol levels. You can consult with an expert dietitian who can sketch a diet chart based on your physical needs and preferences.
When you have high levels of cholesterol, you will have to do intense exercise
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When you are willing to lose weight for keeping your cholesterol levels in check, there is no reason to think that you will have to get yourself hard training. Moderate physical exercises and even brisk walking can work wonders in lowering your weight and cholesterol levels. It can also help in relieving stress to a great extent. 30 minutes aerobics, cycling and running for five days can do the trick for you.
Which of these steps are crucial in keeping your cholesterol levels in check?
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When you have high cholesterol, you should also know the exact level along with the number where you desire to bring it down. Then, you will have to educate yourself more on the subject in terms of whether you are at risk of heart disease or heart attack. Your doctor will also educate you on the effects of other diseases like high blood pressure, smoking, prediabetes, and diabetes, being overweight and others. Work with your doctor to explore all the treatment options that can help in managing cholesterol levels.
Some fats are good for you even when you have high cholesterol levels
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There are both good and bad fats and consuming good fats can actually help in keeping your cholesterol levels in check. For instance, you can have fatty fishes such as salmon and sardine as they contain high amounts of omega 3-fatty acids, olive oil, canola oil and avocados along with different types of nuts. These fats can help in lowering your bad cholesterol while increasing the good cholesterol levels. On the other hand, saturated fats found in dairy and animal products can have an adverse effect. The trick is to steer clear of animal fats while eating lots of healthy fats.
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