Low density lipoprotein or simply known as cholesterol is dangerous to the heart and can lead to heart attack and stroke, but the good thing is that high cholesterol can be controlled and prevented with proper diet and exercise. Here are some basic, yet efficient strategies that will help reduce cholesterol levels without the use of drugs:
1. Eat Heart-Healthy Foods
The fact is that the cholesterol level largely depends on your diet. It also reveals that some foods can be adopted in order to reduce the level of the bad cholesterol or LDL cholesterol and increase the level of the good cholesterol or HDL cholesterol. Here are some suggestions:
Increase Fiber Intake: Soluble fiber foods including oat, beans, lentils, fruits and vegetables like apples and berries will help to hinder cholesterol absorption in your blood stream.
Choose Healthy Fats: Choose healthier fats such as olive oil instead of the unhealthy fats found in red meat, full fat dairy products.
Add Omega-3 Fatty Acids: Products such as salmon, mackerel and sardines are some of the most popular sources of omega-3 fatty acids that reduce triglycerol and are good for the heart.
Avoid Trans Fats: Trans fats are found in most processed and fried foods and raise LDL cholesterol and lower HDL cholesterol. Whenever possible, look at the nutrition facts panel for the words “trans fats” or “partially hydrogenated oils.”
2. Stay Active
It is reassuring to note that exercise is a potent weapon when it comes to cholesterol. Exercise increases levels of HDL cholesterol and decreases levels of LDL cholesterol. Intending to get at least half an hour of moderate exercise on most days of the week.
Brisk Walking: A rather basic and very useful means of getting into the program if you are a beginner.
Cycling or Swimming: Some good low impact exercises that help the heart.
Strength Training: Make weightlifting or any type of resistance exercises twice in a week.
3. Maintain a Healthy Weight
Obesity fosters cholesterol level increase. You don’t have to shed pounds drastically, just 5-10% of your current body weight can cause a positive shift in your cholesterol levels. Exercise and healthy eating can therefore be used together to attain lasting weight loss goals.
4. Quit Smoking
Smoking decreases the level of high density lipoprotein cholesterol and impairs the lining of your blood vessels, which allows cholesterol to accumulate. If you stop smoking, your HDL cholesterol levels will rise and your chances of getting heart disease will decrease.
5. Limit Alcohol Consumption
Although several glasses of wine per week are good for the heart since they help bring up levels of HDL cholesterol, too much alcohol is bad for the heart since it raises levels of triglycerides and leads to obesity. Moderation means no more than one alcoholic beverage per day for women and no more than two alcoholic beverages per day for men.
6. Manage Stress
Stress can cause an imbalance in cholesterol levels because stressed people are likely to eat excessively or take to drinking and smoking. Incorporate stress-reducing activities into your routine, such as:
Meditation or Yoga: All of them are conducive to restoration and stabilization of the state of emotions.
Hobbies or Social Time: Do hobbies and travel, have close relationships that can help to cope with stress in everyday life.
7. Try Natural Supplements
Some supplements may be used to control cholesterol. It is safer to consult a doctor before taking any supplement. Some popular options include:
Plant Sterols and Stanols: Exist in foods fortified with micro-nutrients and in supplements, they can inhibit cholesterol uptake.
Psyllium Husk: A natural source of soluble fiber that may cause a decrease in LDL cholesterol.
Fish Oil: Another is rich in omega-3 fatty acids and can help lower triglyceride levels and improve the health of the heart.
8. Regular Check-Ups
It is therefore advisable to schedule cholesterol tests because your condition changes from time to time and therefore requires constant checkups. Talk with your healthcare provider about your cholesterol levels and goals and change them if necessary.
Final Thoughts
Losing cholesterol is not a matter of cutting down on foods; it is a matter of changing habits positively. I mean introducing changes that are easy to handle such as increasing fiber intake or practicing daily walking. These changes can cumulatively provide a great deal of improvement in cholesterol and overall health within a period.
Surely by choosing healthy lifestyle changes through diet and exercises compared to taking cholesterol drugs, you will be able to improve your lifestyle, and reduce your cholesterol level.
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