Besides medication, diet and lifestyle also affect the condition of hyperlipidemia, and lowering blood lipids can effectively prevent heart disease. Drinking two cups of green tea daily, eating more fruits, vegetables, and whole grains, and drinking red wine in moderation can help lower lipids.
1. Two cups of green tea daily. Drinking 2-3 cups of green tea or consuming 100-750 mg of green tea extract daily helps lower total cholesterol levels.
2. Eat heart-healthy foods. A low-fat diet that helps control high blood pressure also helps lower blood lipid levels. This type of diet includes plenty of fruits, vegetables, whole grains, fish, poultry, and low-fat dairy products, which are extremely low in calories, saturated fat, and cholesterol. A vegetarian diet can also help lower cholesterol levels.
3. Eat more high-fiber foods. The American Heart Association states that when fiber intake is insufficient, 94% of cholesterol is reabsorbed by the body. Foods rich in water-soluble fiber, such as oatmeal, barley, prunes, and beans, help expel some cholesterol from the intestines.
4. Drink red wine or grape juice frequently. Research has found that one glass of red wine or grape juice daily can increase good cholesterol levels and lower bad cholesterol levels. Saponins in red grapes play a key role. Foods rich in saponins also include soybeans and olive oil.
5. Reduce cholesterol intake. Plant sterols in foods like corn and soybean oil can prevent cholesterol absorption, lowering total and bad cholesterol by 10% and 14%, respectively. Consuming at least 1.3 grams of plant sterols daily (from foods low in saturated fat and cholesterol) can reduce the risk of heart disease. Additionally, if necessary, supplement with multivitamins and fortified foods such as orange juice, bread, and butter.
6. Eat more fish. Fatty fish like salmon and sardines are rich in omega-3 fatty acids, which can lower triglyceride and bad cholesterol levels and increase good cholesterol levels. The American Heart Association recommends consuming at least about 100 grams of fatty fish per week.
7. Eat nuts frequently. A 2010 study by the School of Public Health at Loma Linda University found that eating two handfuls of nuts daily (about 57 grams) can significantly lower bad cholesterol and triglyceride levels.
8. Eat less red meat. Foods high in saturated fat, such as whole milk, red meat, palm oil, and coconut oil, should be consumed in moderation. Choose heart-healthy oils like olive oil and canola oil. Also, avoid foods containing trans fats.
9. Reduce belly fat. Dr. Rita Redberg, a cardiologist at the University of California, San Francisco, states that a large belly increases the risk of cardiovascular disease, especially when accompanied by symptoms like high blood pressure and high blood sugar. Being overweight also increases bad cholesterol in the blood. For women, losing 2.3-4.5 kg can help lower total cholesterol levels.
10. Exercise regularly. A long-term study involving 8,000 people by the University of North Carolina found that moderate-intensity exercise for 30 minutes several times a week can lower triglyceride levels and increase good cholesterol levels. If you are busy, three 10-minute workouts have the same effect.
11. Manage stress. Excessive stress can also lead to elevated cholesterol levels. Research has found that people who are good at meditating, deep breathing, laughing, exercising, improving nutrition, and solving problems tend to have higher levels of good cholesterol. In contrast, those who are not good at managing stress have relatively higher levels of bad cholesterol and triglycerides.