Eat foods high in soluble fibre
Foods like oats, kidney beans, Brussels sprouts, and apples contain soluble fibre. This type of fibre helps to "mop-up" LDL cholesterol — helping lower your levels.
Follow a Mediterranean diet
This describes the traditional diet of countries that border the Mediterranean Sea. While this type of diet varies by country, it’s typically high in fruit, vegetables, legumes (like chickpeas), beans, nuts, whole grains, and fish. It’s also high in unsaturated fats, like olive oil. And usually includes low amounts of meat, dairy, and alcohol.
Do some regular endurance exercise
Exercise helps to move LDL cholesterol to your liver, where it's removed from your body. National guidelines recommended 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise a week.
Because your VLDL cholesterol levels are largely influenced by your triglyceride levels, reducing these will help reduce your VLDL levels.
Eat mindfully
Your body makes triglycerides when you take in more calories than you need. Eating mindfully can help prevent this. Mindful eating includes following hunger cues, eating slowly, chewing thoroughly, thinking about how it makes you feel, and stopping when full.
Keep your alcohol intake low
In susceptible people, very small amounts of alcohol can raise triglyceride levels. Having no more than 14 units a week (about 6 pints or 7 medium-sized glasses of wine) can help keep triglyceride levels low. As well as having a few alcohol-free days and not binge drinking.
Get enough omega-3 fats
Omega-3 fats might help to lower triglyceride levels, as well as your blood pressure and risk of clotting. Oily fish, like salmon, is one of the best sources of omega-3s. There are some plant sources of omega-3, like chia seeds and walnuts. But your body finds it harder to use this type of omega-3, so EPA/DHA supplements can help.
Do some regular high-intensity exercise
Exercise is linked to an increase in your HDL cholesterol levels. For this positive effect, you need to do high-intensity exercise — lower-intensity exercises, like walking, don't seem to have the same benefit.
Avoid smoking
Smoking cigarettes is linked with lower HDL cholesterol levels, as well as affecting how well it can function. Quitting smoking can lead to quick improvements in your HDL levels.
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