Health & Wellbeing

How to Manage Your Cholesterol

happy, healthy older couple

High cholesterol can be a big health concern. We all need a certain level of cholesterol in our blood to help build healthy cells, but too much of the ‘bad’ kind of cholesterol can increase your risk of some health conditions.


There are several healthy lifestyle changes you can make to help lower your cholesterol levels, and encourage a better balance between ‘good’ and ‘bad’ cholesterol in your body. Explore our tips to get started:

Types of Cholesterol


When doctors refer to high cholesterol, they usually mean you have too much LDL (low-density lipoprotein) in your blood. LDL is also sometimes referred to as ‘bad cholesterol’.


High levels of LDL in the blood can cause the arteries to become clogged, increasing the risk of health problems, including heart disease, stroke and type 2 diabetes.


Meanwhile, HDL (high-density lipoprotein) is the ‘good’ cholesterol you may have heard of. Higher levels of this type of cholesterol can actually help to prevent the health concerns linked with high levels of LDL. So, how can you lower your levels of ‘bad’ cholesterol?

How to Lower Your Cholesterol

Get Your 5 a Day


The importance of getting your ‘5 a day’ portions of fruit and vegetables shouldn’t be underestimated. Fruit and veg aren’t just great sources of essential vitamins and fibre, but they’re also low in calories, meaning they can help you to maintain a healthy weight for a healthy heart when eaten as part of a balanced diet.


colourful fruits and vegetables


Swapping processed snacks for fresh fruit and veg could therefore help you to manage your heart health, including your cholesterol levels.

Good Fats vs Bad Fats


Not all types of fats are bad for your health. Saturated fats are the ones that you’ll want to limit in your diet if you’re trying to lower your cholesterol. Instead, focus on incorporating more of the ‘good fats’. These are:


Monounsaturated Fats


Monounsaturated fats are present in nuts, avocados, olive oil, sesame oil and peanut oil, which means there are plenty of options for incorporating them into a healthy diet.


Polyunsaturated Fats


Polyunsaturated fats are found in foods such as walnuts, sunflower seeds, flax seeds and fatty fish, including salmon, tuna and mackerel.


These ‘good fats’ are high in both Omega-3 and Omega-6 essential fatty acids, which have multiple health benefits of their own. Omega-3 in particular can play a key role in helping to maintain heart function, normal brain function and even vision.

Try Omega-3 Supplements


Although Omega-3 fatty acids are present in many types of oily fish, Omega-3 supplements can be an easier, more convenient way to increase your Omega-3 levels.


At MINAMI®, we have an Omega-3 fish oil blend that’s designed especially with your cholesterol in mind: MorEPA Cholesterol.



These fish oil supplements contain the Omega-3 fatty acids DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) to help maintain normal heart function, as well as vitamins B6 and B12 to contribute to normal red blood cell formation.


Red yeast rice is another key ingredient – it contains an active substance known as Monacolin K, which can help to maintain normal blood cholesterol levels.

Raise Your Heart Rate


Increasing your heart rate through physical exercise can play a key role in helping to lower your levels of LDL cholesterol. In fact, exercise can actually help to increase your HDL cholesterol levels.


If you’re not currently physically active, start by walking a little more every day, or even moving a little faster when you’re doing the housework. Over time, you could build up your stamina until you’re able to go for regular swims, or even a short jog or cycle.


Remember that exercise doesn’t just have physical health benefits, but it can have an impact on your mental health too, as it releases endorphins (also known as ‘happy hormones’) around your body.


MINAMI® MorEPA Move Omega-3 supplements, which contain EPA, DHA, vitamin C, and the active compound curcumin, can help to support collagen formation in your joints, keeping them supple and flexible.



Find out more about the importance of omega-3 for fitness here:


Omega 3 and Fitness: What You Need to Know

Health & Wellbeing

Omega 3 and Fitness: What You Need to Know

How could Omega-3 support your fitness levels? Let's take a look...

2020-07-24 07:23:42By minami

Improve your Omega-3 levels by using MINAMI® supplements regularly. For best results and to see significant changes in your health, a daily usage of at least 3 months is recommended.



Writer and expert