10 tips to lower your cholesterol level

Too high a "bad" cholesterol level often reflects an unbalanced lifestyle or eating habits. Eating well or exercising can undoubtedly reduce the risk of cardiovascular disease. But do you know how to lower your cholesterol levels? Doctissimo gives you 10 useful tips.

Nearly 20% of French people have a level of "bad" cholesterol (LDL cholesterol) that is too high , according to the results of a study published in 2013 in the Weekly Epidemiological Bulletin (BEH) 1 . However,  lowering  LDL  cholesterol lowers your risk of heart attack  and cardiovascular disease . From sport to a balanced diet, what are the tips for getting there?

Reduce overall fat intake 

A person's overall fat intake should be no more than 30-35% of total calories (instead of 40-42% more often today). Indeed, fats, especially saturated fatty acids,  contribute to an increase in "bad" cholesterol. They are provided by:

• Fats of animal origin (meat, eggs, cheese, whole milk);
• Butter ;
• Viennese  pastries and pastries; 
• Some industrialized products such as biscuits, ready meals, etc. 

• Prioritize unsaturated fatty acids

  Favoring unsaturated fatty acids  ( polyunsaturated and monounsaturated ) allows a reduction in  total cholesterol  and LDL cholesterol (this is especially the case with polyunsaturated fatty acids) while preserving the  "good" HDL cholesterol  (thanks to monounsaturated fatty acids ).

  These unsaturated fatty acids are provided by:

  • Vegetable oils (sunflower, corn and rapeseed oils are rich in polyunsaturates, olive and peanut oils mainly contain monounsaturates);
  • Margarines obtained from these oils ;
  • Oleaginous  dried fruits ;
  • Fatty fish from cold seas (which provide highly polyunsaturated fatty acids). 

  The French Federation of Cardiology reminds us to  favor vegetable oils (sunflower, olive, rapeseed, etc.) for cooking and seasoning (in order to reduce the ingestion of harmful saturated fats), but also to avoid hard margarines from Végétaline ® type, palm and copra oils 2 .

  Eat fruits and vegetables

  Prefer  fresh fruits and vegetables  (seasonal, or canned, or possibly frozen).

  A good reflex to adopt according to the French Federation of Cardiology: eat at least one portion of green vegetables and one portion of raw vegetables every day, and at least two fresh fruits.

  Stop smoking, moderate alcohol consumption 

  Quitting smoking , drinking alcohol moderately ... are all tips that can improve your general lifestyle , and therefore maintain a low, or acceptable, cholesterol level.

  However, the impact of alcohol on the increase in LDL cholesterol has never been concretely proven. Alcohol promotes the increase of triglycerides , which are lipid bodies distinct from cholesterol, beneficial with a normal level in the blood but dangerous for the heart with a high level. 

  Play sports 

  Exercise regularly . For example, you can go for a brisk walk, cycle, swim, gentle sports that require little investment... If you are active, why not take advantage of the journey to work to play sports? Forget the elevator, get off two bus or metro stations before your usual stop... So many tricks that allow you to move at least 30 minutes a day!

  If you are overweight  ,  losing weight is recommended, if only by a few kilos only: it is always beneficial for blood constants, and it is sometimes enough to correct excess cholesterol.

  Watch out for salt 

  Eliminate the salt shaker at the table, as often as you can, and avoid the regular consumption of foods high in salt  (cold meats, cured meats).

• Read labels carefully 

  Labels provide valuable information about  the type and amount of lipids (  cholesterol  is a lipid) found in foods sold in stores . By learning to decipher them well, it is possible to  halve your daily consumption of lipids.

  Monitor your blood pressure

  High blood pressure , like hypercholesterolemia  (higher than normal cholesterol levels), increases the risk of damage to the heart (heart attack and heart failure). Thus, it is important to  monitor your blood pressure regularly  so as not to aggravate the risk factors.