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Lower your cholesterol in 30 days

Here are some general tips written by our nutrition and dietetic team that may help you make simple, positive changes to your cholesterol levels within a 30-day timeframe

Tip no 1: Eat a heart-healthy diet

Focus on consuming a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats found in nuts, seeds, avocados, and fatty fish like salmon. Avoid or limit saturated and trans fats in fried foods, processed snacks, and high-fat meats, as they can raise LDL (low-density lipoprotein) cholesterol levels, also known as "bad" cholesterol. The most popular heart-healthy diet is called the Mediterranean diet which is built on the idea of lots of vegetables, omega-3-rich foods and whole grains. To save you the time of finding heart-healthy recipes, we have incorporated many simple and tasty recipes in our meal guide for weight management, including £15 off a nutrition consultation.

Health Nutritionist meal guides - from as little as £22.99

Tip no 2: Exercise regularly to lower choelsterol

Regular physical activity, such as brisk walking, cycling, swimming, or any form of aerobic exercise, can help raise HDL (high-density lipoprotein) cholesterol levels, also known as "good" cholesterol, and improve overall heart health. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Another positive of exercising regularly is that it will help with weight loss which helps reduce LDL cholesterol AKA the 'bad' cholesterol.

Tip no 3: Quit smoking

Smoking is known to increase LDL cholesterol levels and damage blood vessels, leading to heart disease. Quitting smoking can also have a positive impact on your cholesterol levels and overall cardiovascular health. If you are struggling to quit smoking, please don't give up, there are lots of helpful NHS organisations and stop-smoking aids, like nicotine patches that can help.

Tip no 4:Limit alcohol intake to help your cholesterol

Drinking excessive alcohol can raise triglyceride levels, a type of fat found in the blood, and contribute to higher LDL cholesterol levels. If you consume alcohol, do so in moderation and consider swapping for a glass of red wine (in moderation), as it contains antioxidants that may benefit heart health. Often we may not realise how many units we consume a week. Why not try this handy alcohol unit calculator to help you learn and reduce your alcohol consumption?

Tip no 5: Manage stress levels

Chronic stress can contribute to high cholesterol levels. Find effective ways to manage stress, such as practising relaxation techniques, getting adequate sleep, and engaging in activities that you enjoy.

Relaxation yoga to lower stress levels

Tip no 6: Consider medication to lower your cholesterol

In some cases, medications may be prescribed by a healthcare professional to help lower cholesterol levels. These may include statins, bile acid sequestrants, nicotinic acid, fibrates, or other medications. Your prescription will depend on your individual health needs and risk factors, if you wish to learn more information always speak to your GP or prescribing pharmacist.

It's important to remember that cholesterol management is a long-term commitment, and results may vary for each individual. Always consult a healthcare professional or a registered dietitian for personalised cholesterol nutrition advice and guidance on managing your cholesterol levels effectively and safely.

If you would like a nutrition consultation and meal guide designs to help you lower your cholesterol from one of our friendly registered dietitians contact us today.

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