Dr Helen Flaherty, Head of Health Promotion and Education at Heart Research UK shares her healthy tips to improve your cholesterol profile.
There are two main types of cholesterol, LDL, sometimes termed ‘bad’ cholesterol, and HDL sometimes termed as good cholesterol. The reality is that we do need some of both types of cholesterol, but the incorrect balance can be harmful. When LDL cholesterol builds up in the arteries, it can contribute to plaque formation, whilst HDL cholesterol removes harmful cholesterol from the bloodstream. With this in mind, here are some tips for creating a healthy cholesterol profile.
INCREASE FIBRE INTAKE Fibre, particularly the type found in porridge oats and whole grains, known as beta-glucan, helps to reduce LDL cholesterol levels.
GO PLANT-BASED Diets higher in vegetables, fruits, nuts, beans, and pulses are healthier for the heart than animal-derived alternatives that are high in saturated fats such as meats, cheeses and processed snacks such as biscuits.
EAT GOOD FATS Unsaturated fats, particularly when swapped for saturated fats, can help to increase your HDL cholesterol levels. Excellent sources of good
fats include oily fish such as salmon and mackerel, extra virgin olive oil and avocados.
EXERCISE REGULARLY
YOUR FAMILY HEALTH & BEAUTY FOR YOU
IMPROVING YOUR CHOLESTEROL PROFILE Hands
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Aerobic exercise such as running or cycling will help to increase levels of HDL in the blood, especially when performed for more than 150 minutes each week.
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Alcohol can increase the amount of fat in the blood and lower HDL cholesterol, therefore drinking less than 14 units per week is recommended.
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