How to reduce body fat

Your risk of developing heart disease and having a heart attack is increased by high cholesterol. Your cholesterol may be improved by medications. Try these five healthy changes, though, if you'd want to alter your way of life first to lower your cholesterol.
If you already use medication, these adjustments may enhance its ability to decrease cholesterol.

1. Consume heart-healthy food
   A few dietary adjustments can lower cholesterol and enhance heart health:
   Cut back on saturated fats. Your total cholesterol level is increased by saturated fats, which are primarily found in red meat and full-fat dairy products. The "bad" cholesterol, low-density lipoprotein (LDL), can be decreased by consuming fewer saturated fats.
   Get rid of trans fats. Margarine, store-bought cookies, crackers, and cakes frequently contain trans fats, which are occasionally indicated on food labels as "partially hydrogenated vegetable oil." Trans fats cause an increase in total cholesterol. The use of partly hydrogenated vegetable oils has been outlawed by the Food and Drug Administration as of January 2021.
   Consume omega-3 fatty acid-rich meals. LDL cholesterol is not affected by omega-3 fatty acids. However, they also offer additional heart-healthy advantages, such as lowering blood pressure. Walnuts, flaxseeds, salmon, mackerel, herring, and mackerel are foods that contain omega-3 fatty acids.
   Amplify the soluble fibre. The amount of cholesterol absorbed into your system might be decreased by soluble fibre. Foods including oatmeal, kidney beans, Brussels sprouts, apples, and pears all contain soluble fibre.

2. Increase your physical activity and exercise the majority of the time during the week.
   Increased exercise helps lower cholesterol. The "good" cholesterol, high-density lipoprotein (HDL), can be increased with moderate physical activity. Work up to at least 30 minutes of exercise five days a week, or vigorous aerobic activity for 20 minutes three times a week, with your doctor's approval.
   You can start to lose weight by increasing your physical activity, even for brief periods of time multiple times a day. Consider:
   Daily vigorous walking throughout your lunch break
   Taking a bicycle to work
   Playing a sport you enjoy

3. Stop smoking
   Stopping smoking further develops your HDL cholesterol level. The advantages happen rapidly:
   In somewhere around 20 minutes of stopping, your pulse and pulse recuperate from the cigarette-prompted spike
   In somewhere around 90 days of stopping, your blood course and lung capability start to move along
   In something like an extended time of stopping, your gamble of coronary illness is a portion of that of a smoker