Cholesterol is a substance similar to fat, which found in all the cells of the body. The body needs the so-called good cholesterol (HDL)  to be able to produce hormones, vitamin D, and also substances that help us in the digestion of food.

How to lower cholesterol

How to lower cholesterol: what are its main causes

Cholesterol is, therefore, a double-edged sword, because it is necessary for our body, but at the same time, it is harmful if it is produced in high quantities. In this case, you have to lower cholesterol quickly because it is dangerous. The main causes of this bad cholesterol are:

  • Unhealthy eating habits, such as eating many saturated fats, found in some meats, dairy products, chocolate, industrial pastries, processed or fried foods.
  • The lack of physical activity, with a lot of sedentary lifestyles and little exercise.
  • Smoking causes lower good cholesterol, especially in women.

There are other causes, which are purely genetic, and that can affect the appearance of bad cholesterol. They are the following:

  • Age: Cholesterol levels tend to increase as you get older. Although less common, young people, including children and adolescents, may also have high cholesterol.
  • Family history: High cholesterol may come from a family history.
  • Race: Certain races may have an increased risk of high cholesterol. For example, African Americans usually have higher cholesterol levels and harmful than whites.
  • Weight: Being overweight or obese increases your cholesterol level

Ways to lower cholesterol

Improving cholesterol levels does not necessarily mean adding another medication to the list. Diet and lifestyle changes can frequently have a positive impact. You may be surprised to find that a few of the measures you are now taking or may take to control arthritis also help you decrease your blood glucose level.
Here are ten measures worth trying:

  1. Lower fat. Reduce your consumption of foods such as sausages; organ meats; processed meats, including sausages, salami, mortadella, pepperoni, cow’s milk and cream ice cream, fried foods, butter, butter, and animal fats.
  2. Blow fiber. Soluble fiber: that found in oats, apples, beans, peaches, plums, bananas and broccoli, reduces the absorption of cholesterol in the intestines. Try to eat ten or more grams a day, an amount found in a couple of oatmeal dishes or a few peaches or bananas. Fiber is essential to lower cholesterol. Fruits, vegetables, and legumes are also essential for a special diet to lower cholesterol.
  3. Be selective. The same omega-3 fatty acids in fish that relieve inflammation of arthritis can cause a drop in cholesterol levels. Try to consume omega-3 from flaxseed oil every week, preferably.
  4. Eat nuts. Studies show that nuts and almonds can have a significant effect on the level of LDL (“bad” cholesterol). Two ounces (approximately a handful) daily is what is required.
  5. Change your oil. Change the regular cooking oil for olive oil, and it will lower your LDL cholesterol without affecting HDL (or “good” cholesterol). About two tablespoons a day is all that is required to obtain benefits. Likewise, you may perceive improvements in inflammatory arthritis.
  6. Look for fortified foods. Compounds derived from plants called sterols inhibit cholesterol absorption. Several products fortified with these supplements have reached supermarkets in recent years. Look for them in orange, margarine, and yogurt juices.
  7. Avoid from processed foods, pastries, baked goods or fried foods, and instead of eating snacks of fried potatoes, processed meats such as sausages
  8. Slim. One of the best tactics to reduce joint strain affected by arthritis is also one of the best for lowering cholesterol: lose weight. Losing just 10 pounds is often enough to produce results in both cases.
  9. Exercise. Staying active can help lower cholesterol levels, even if you don’t have to lose weight. Moderate physical activity can raise HDL cholesterol. It all depends on our availability of time, but fast walking, cycling, swimming or running are very healthy exercises that help correct heart pumping and lower high cholesterol levels.
  10. Leave the tobacco. If you smoke, quit, and increase your level of HDL cholesterol.
  11. Consult your doctor. If the change of diet and lifestyle are not enough, of course, consult your doctor. He may give you more advice, such as the possibility of adding cholesterol-regulating medications to your regimen.
lower cholesterol by Avoid from processed foods

It is also advisable to visit our family doctor for a regular check-up, and in all likelihood, he will indicate that we perform blood tests to check cholesterol levels.