Cholesterol is a kind of fat that's in your blood. Your cells need cholesterol to function properly, but too much cholesterol has been linked to serious health conditions, such as heart disease and stroke. Fortunately, you can lower high cholesterol. Here are some key ways to lower high cholesterol levels: Eat Heart-Healthy Foods
The diet also plays a major role in the regulation of cholesterol. Emphasize food rich in healthy fats, such as monounsaturated and polyunsaturated fats found in olive oil, avocados, and nuts. Increase your soluble fiber intake, examples of which are oats, beans, lentils, fruits like apples, and berries. All these help in lowering LDL or bad cholesterol by forming a gel-like substance in the digestive system and removing it out of the body.
Consume fewer trans fats, more commonly found in processed and fried foods. These raise your LDL cholesterol while reducing your HDL-otherwise known as good-cholesterol. Replace them with healthier, whole foods such as vegetables, fish-particularly fatty fish like salmon and mackerel-and plant-based proteins.
2. Increase Your Physical Activity
Exercise has proved to be a strong tool in decreasing cholesterol. At least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, on five days a week, may increase HDL cholesterol and lower LDL. Physical activity can improve blood flow, reduce inflammation, and help sometimes in sustaining weight within a healthy range.
3. Maintain a Healthy Weight
Being overweight or obesity is one of the leading causative factors for developing high levels of cholesterol. A mere loss of 5-10% of total body weight will work wonders in bringing down cholesterol and strengthening heart health. Combine a healthy diet with a regular exercise routine for effective weight management.
4. Avoid Smoking and Limit Alcohol Intake
It damages your blood vessels and lowers HDL cholesterol. This, in turn, makes it harder for your body to get rid of LDL cholesterol. You will immediately benefit from the effects of quitting smoking. Moreover, apart from any benefits cholesterol-wise, moderate amounts of alcohol-if any-can be good for good cholesterol. But too much can do just the opposite.
Institute these practices to help lower your cholesterol and reduce the risk of cardiovascular diseases. If possible, get individualized advice from your healthcare provider on diet and exercise, and get your cholesterol checked often.
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