First, reduce saturated fats. To do that:
1. Eat lean meat Choose lean meat and let your butcher cut the fat.
2. Drink skim milk instead of whole milk. Do the same for all dairy products. Keep in mind that vegetarians have a much lower cholesterol level (almost double the average), which is understandable since cholesterol is only found in animal products.
3. Alcohol – in moderation. Not more than two glasses a day. However, drinking a moderate amount of alcohol seems to increase the amount of HDL (good!) Fat that breaks down cholesterol. (Moderation = two 4-ounce glasses of wine or two 12-ounce beer)
4. Train regularly, for example, for a walk.
5. Take vitamin E. It reduces the risk of coronary heart disease.
6. Calcium yeast, vitamin C and vitamin B-6 also combat cholesterol build-up. And do not forget lecithin, which helps against excess cholesterol, atherosclerosis and high blood pressure