High cholesterol means that the amount of fat in the blood has exceeded the necessary level, increasing the risk of plaque formation in the blood vessels. These plaques can gradually narrow or block the arteries, making it difficult for blood to flow and leading to serious events such as heart attack or stroke. Correcting cholesterol levels as soon as possible not only helps protect the heart but also significantly reduces the risk of peripheral vascular disease, nerve damage and circulatory disorders in the lower limbs.
If you have just been diagnosed with high or borderline cholesterol, it is important to take timely action. Fortunately, there are four key factors that you can do right at home to support a quick and sustainable reduction in cholesterol.
What are the ways to lower cholesterol fast?
Here are the four key factors:
1. Eat healthy foods
Diet plays a decisive role in controlling cholesterol levels. Many studies have shown that cutting down on unhealthy fats, especially saturated and trans fats, can help lower LDL (bad cholesterol) in the blood. Foods like meat pies, sausages, fatty meats, hard cheeses (like Cheddar), cakes, biscuits, and products containing palm or coconut oil should be kept to a minimum.
Instead, prioritize foods rich in unsaturated fats, such as fatty fish (salmon, mackerel, sardines), avocados, nuts, and olive oil. Oily fish not only provide heart-healthy omega-3 fatty acids, but also help reduce inflammation and stabilize blood vessels.
In addition, replacing white rice with brown rice, oats, or whole-wheat pasta will help increase the amount of soluble fiber – the type of fiber that can “pull” cholesterol out of the body through the digestive tract. For snacks during the day, instead of choosing cakes or fried foods, you should choose fresh fruit, unsalted nuts or low-fat yogurt. They both help reduce cravings and support natural blood fat reduction.
2. Exercise more
Regular physical activity not only helps you control your weight but also effectively increases good cholesterol (HDL) and reduces bad cholesterol (LDL). When exercising, the body will use stored fat as energy, thereby helping to “clean up” excess cholesterol in the blood.
According to recommendations, you should exercise at least 150 minutes per week – equivalent to 30 minutes per day, 5 days a week. It is not necessary to be too strenuous; just walking, cycling, swimming or doing yoga is enough to be effective. For people who have been sedentary before, start with light exercises and gradually increase the duration and intensity according to your ability.
Regular exercise not only helps control cholesterol, but also improves overall cardiovascular health, increases blood circulation, and reduces symptoms such as chest pain, fatigue, and numbness in the lower limbs – common signs of people with high blood lipids.
3. Be a non-smoker
If you smoke, now is the ideal time to quit. Smoking damages blood vessel walls, making it easier for bad cholesterol to accumulate, thereby increasing the risk of plaque formation in the arteries. In addition, smoking also reduces HDL (good cholesterol).
Quitting smoking not only improves cholesterol levels but also reduces the risk of serious cardiovascular diseases, including heart attack, stroke, aortic aneurysm, and atherosclerosis. The benefits begin to appear after just a few weeks of quitting: blood pressure is more stable, heart rate improves, and good cholesterol levels tend to gradually increase again.
If you have difficulty quitting, consider a smoking cessation program, nicotine replacement therapy, or talk to your doctor for guidance.
4. Cut back on alcohol
Alcohol, especially when consumed in excess, can increase triglyceride levels, a type of fat in the blood that is closely related to cholesterol. Excessive drinking not only damages the liver but also contributes to the accumulation of fat in the blood vessels.
Health organizations recommend limiting alcohol, especially on weekends, when many people tend to drink too much in a short period of time. This is a very dangerous form of “impulse drinking”, which can easily cause acute hyperlipidemia and damage the cardiovascular system.
If you have a habit of drinking, set a clear limit and choose alcohol-free days during the week. In addition, replacing alcohol with heart-healthy drinks such as green tea, pomegranate juice, filtered water, or vegetable juice is also an effective way to help control cholesterol.
To quickly reduce cholesterol levels and maintain them at a stable level for a long time, you need to combine all four factors: a healthy diet, regular exercise, no smoking, and limited alcohol. These are not just simple preventive measures, but also the foundation for you to protect your cardiovascular health, prevent dangerous complications, and improve your quality of life every day.
