Sharing five efforts to lower cholesterol levels after being diagnosed with hyperlipidemia~

Earlier this year, I was diagnosed with hyperlipidemia during a health checkup, but I don't want to take medication for it.

I am trying to improve by practicing daily habits such as diet and taking nutritional supplements.

I will introduce five of my personal lifestyle practices to lower cholesterol levels and overcome hyperlipidemia.

 

1. Consume Omega-3

 

Omega-3 is a type of unsaturated fatty acid known as a healthy fat.

The main components are DHA and EPA, which are known to be important factors for maintaining health and growth.

This can help improve blood flow by reducing triglyceride levels, which may be beneficial for hyperlipidemia.

 

2. Consume foods that are good for hyperlipidemia

 

Through the foods that are good for hyperlipidemia which you consume daily

I am making efforts to lower my cholesterol levels.

 

 

• Nuts

 

Various nuts such as almonds, walnuts, and cashews are rich in unsaturated fatty acids.

Reducing bad cholesterol (LDL) and increasing good cholesterol (HDL) helps with hyperlipidemia.

It also contains dietary fiber and antioxidants, which help improve vascular health and reduce inflammation.

Nuts can lead to excessive calorie intake if consumed in large amounts, so it is recommended to eat a handful a day.

I am consuming it as a daily nut product.

 

Blueberry

 

Rich in anthocyanin components, it improves blood circulation and cholesterol levels.

It has the effect of removing blood clots inside blood vessels.

 

Cabbage

 

Helps reduce bad cholesterol (LDL) levels

It also helps prevent constipation and can contribute to weight loss effects.

 

•Mixed grains

 

Whole grains like brown rice, barley, and beans are rich in a component called phytosterols.

It helps reduce bad cholesterol (LDL), which is beneficial for hyperlipidemia.

 

3. This week

 

I have been practicing sobriety for five months.

As you drink alcohol, you naturally tend to eat greasy foods, which not only leads to weight gain but also...

It seems that alcohol was the main culprit that raised cholesterol levels and caused hyperlipidemia.

I am practicing moderation this week.

 

4. Regular exercise

 

Lowering cholesterol levels to overcome hyperlipidemia

They say the best way is exercise.

I do at least 30 minutes of exercise that makes me short of breath, at least 6 days a week.

These days, because it's hot, I ride an indoor bicycle or do VIXIS home workouts.

 

5. Intermittent Fasting

 

Intermittent fasting uses up all carbohydrate-based energy sources.

When it exceeds 12 hours of starting fat burning and reaches 16 hours

It is a diet that utilizes the principle of rapidly burning fat.

 

Through intermittent fasting using the 16:8 method, which involves fasting for 16 hours and eating during an 8-hour window

I am consistently practicing weight management because I have heard it can help lower cholesterol levels.

 

 

Blood pressure is also high, and the total cholesterol level is 256.

I was amazed to see such an enormous figure.

It may be difficult to see a significant drop in the figures with only a short period of effort.

I believe that effort will not betray me, so I am trying to practice consistently.

 

The method I am using may not be the best.

Please share your methods for overcoming hyperlipidemia.

That would be great~