As living standards improve, many people only discover that their cholesterol levels are high during a physical exam. Their first reaction is often to ask the doctor: What medication should I take? In fact, you can easily lower your cholesterol simply by paying attention to changes in your diet and lifestyle in your daily life.
1. Estimate portion sizes with your hands
Many people don't know how to control their portions. In fact, one serving of meat is about the size of your palm, one serving of fresh fruit is about the size of your fist, and one serving of rice or noodles is about the size of two cupped hands.
2. Eat at least 5 servings of fruit a day
Fruit helps lower "bad" cholesterol, can also help lower blood pressure, and maintain a healthy weight.
3. Eat more heart-healthy fish
In a heart-healthy diet plan, fish should appear at least twice a week. Especially salmon, tuna, trout, and sardines. Deep-sea fish are rich in omega-3 fatty acids, which can help lower triglycerides and cholesterol.
4. Choose whole grains for breakfast
Whole grain foods are not only a great tool for weight loss and lowering lipids, but the complex carbohydrates in them provide you with continuous energy, and the rich fiber can prolong the feeling of fullness, reducing your lunch portions.
5. Moderate exercise is beneficial
Daily walking can reduce the risk of stroke and heart disease. You can start with 10 minutes of walking a day and gradually increase the time. If you really don't like walking, doing housework also counts as exercise, but the prerequisite is that you have to clean seriously, being able to feel your heart rate accelerate, rather than just going through the motions.
6. Eating at home is better
Eating healthy food at home can effectively control cholesterol, but don't expect the same when you eat out. Food in restaurants is often high in saturated fat, calories, and salt, and even the healthiest choices can lead to excessive intake. You might want to try these tips: choose more stewed, steamed, or boiled dishes instead of fried ones; push the sauce to the side of the plate; if you happen to order too much, you can pack half of it away to control your food intake.