How to Lower High Cholesterol Levels: Lower Your Cholesterol Levels by Changing Your Lifestyle
High cholesterol increases your risk of heart disease and heart attacks. You need to lower your cholesterol to prevent heart disease. You can do a number of things to lower high cholesterol levels and thus lower your risk of heart attack and stroke. The most beneficial actions include - change your lifestyle to lower your cholesterol. Lifestyle changes can help reduce cholesterol, keep you off cholesterol-lowering medications. For many people, these lifestyle changes may be all that is needed to decrease low-density lipoprotein or LDL cholesterol and raise high-density lipoprotein or HDL cholesterol. You can try the following healthy lifestyle changes to lower high cholesterol levels.
Lower Your Cholesterol: Follow a Healthy Diet
The first step in lowering your cholesterol numbers is to eat the right foods and to stop eating the wrong foods. You need to choose the correct type of dietary fat, and reduce your intake of high cholesterol foods. You should try to incorporate things like lean meat, fruits, and fish into your diet. You can get healthy fats from nuts and almonds. Any food that contains soluble fiber such as oats as well as many vegetables and fruits will decrease your cholesterol level. You should also try to avoid oily foods. Replace your canola or vegetable oil with olive oil, which helps lower cholesterol.
Fiber is good to lower high cholesterol levels in the body; at the same time, it removes other toxins that have accumulated inside your system. It also helps boost your metabolism. You may find that adding ground flaxseed to your morning cereal is a simple change that can help reduce those numbers. Adding a daily glass of soymilk can help as well. You should also increase your intake of water, which carries waste out of your body and you should decrease your intake of alcohol.
The body constructs cholesterol to facilitate with the digestion of saturated fats. So just by decreasing the amount of saturated fat in your diet, you will trim down the amount of cholesterol that your body makes. For this purpose, it is advisable to eat more fruit and vegetables, replace red meat with white meat.
Lowering cholesterol levels is not just about what you eat. Excess weight, lack of physical activity, and smoking all move up your cholesterol levels. Therefore, if you want to lower your cholesterol, it is crucial to have regular exercises, maintain weight, and quit smoking.
Lower Your Cholesterol: Taking Regular Exercises
Another thing to try to lower high cholesterol levels is exercising. Exercises definitely help to lower your cholesterol down. Doing cardiovascular exercise improves the condition of your heart and reduces symptoms of hypertension. Aerobic exercise such as walking and swimming are especially good at conditioning the heart and improving circulation, and are excellent ways to drop pounds as well as your cholesterol levels. Taking part in these activities on a daily basis will aid in bringing down your cholesterol levels. The most important thing is to select an exercise that you enjoy so that you can do it regularly. The best is to take a 20 minutes’ walk at least twice a day. If you can take a 20 minutes’ walk three times a day, you will find that it is easy to keep within the healthy cholesterol range.
Lower Your Cholesterol: Lose Weight If You Are Overweight
Weight and cholesterol affect life in so many different aspects. If you are obese or overweight, losing weight is often a lifestyle recommendation to help lower your cholesterol levels. If you are overweight or obese, you are more likely to develop certain health problems. When taking into consideration internal bodily functions, one of the major risks of being overweight is the risk of high cholesterol. Obesity and high cholesterol are often linked. People who are overweight or obese usually have higher blood cholesterol levels than people of desirable weight. Seriously consider weight loss if you are overweight and have high LDL cholesterol levels. Losing weight can improve your cholesterol levels. If you are overweight, it is important to diet and exercise in order to lose weight and reduce risk factors like high cholesterol, heart disease, and stroke.
Lower Your Cholesterol: Stop Smoking
Smoking slightly increases your cholesterol and puts a terrible strain on your heart and lungs. You simply cannot be heart-healthy if you smoke. Stop smoking. This will not only lower your cholesterol, it will make it easier for you to exercise. Smoking is very much linked to lung diseases. In fact, it is an important cause of high cholesterol levels and heart disease. Smoking not only raises LDL cholesterol levels and increases the formation of cholesterol plaque, it can also drastically reduce HDL cholesterol levels. If you smoke and have high cholesterol, there is a 50% higher chance of having a heart attack or stroke.
If you have been diagnosed with a high cholesterol level, taking these steps can lower it. You can lower your cholesterol levels with medications, but if you would rather make lifestyle changes to reduce cholesterol, you can try the above healthy lifestyle changes. Make sure the changes you choose to make are ones that you can continue, and do not be disappointed if you do not see results immediately.