Seven tips to improve cholesterol

October is National Cholesterol Month and I’d like to help raise awareness of the health implications of high cholesterol levels and reduce the dangers for people living in the North East.

High cholesterol increases your risk of heart disease and strokes so keeping your cholesterol low is important and making small lifestyle changes, like eating a healthy balanced diet and being physically active can help prevent it and the health issues with it.

There are different healthy lifestyle habits we can adopt to lower our cholesterol levels and benefit our overall health and wellbeing.

I have come up with seven ways to change your lifestyle and reduce your cholesterol levels. in saturated fat can raise the level of cholesterol.

You need to reduce saturated fats and try to include good fats like oily fish like tuna and mackerel, nuts and avocados to your diet.

Soluble fibre can reduce the absorption of cholesterol into your bloodstream.

Soluble fibre is found in foods like oatmeal, kidney beans, Brussels sprouts, apples and pears.

Trans fats raise overall cholesterol levels, and are found in margarines, takeaways and store-bought cookies, crackers and cakes etc.

Reduce these in your diet makes a difference. can help to reduce cholesterol levels.

Moderate physical activity can help raise HDL, the ‘good’ cholesterol.

Aim for at least 30 minutes of moderately intense exercise five times a week or intense HIIT style workouts for 20 minutes three times a week. Here are some moderate exercise ideas: Take a brisk walk during your lunch hour Ride your bike to work Half an hour swim Beginners Boot Camp – www.eastcoast-fitness. com/6weekbbc And here are some intense exercise ideas: Boot Camp – www.eastcoast-fitness.com Gym classes Spinning classes

Quitting smoking improves your HDL cholesterol level. The benefits occur quickly: Within 20 minutes of quitting, your blood pressure and heart rate recover from the cigarette-induced spike;

Within three months of quitting, your blood circulation and lung function begin to improve;

Within a. year of quitting, your risk of heart disease is half that of a smoker. If you drink alcohol, do so in moderation.

That means no more than one drink, two or three times per week.

Too much alcohol can lead to serious health problems, including high blood pressure, heart failure and strokes.

Carrying even a few extra pounds contributes to high cholesterol. Small changes add up.

If you drink sugary beverages, switch to tap water or cordial.

Snack on low calorie snacks like sugar free popcorn – but keep track of the calories.

Look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator or parking farther from your office. Take walks during breaks at work. Try to increase standing activities, such as cooking or gardening.