Without been told high cholesterol can
increase your risk of heart disease and heart attacks. Taking medications can also
help to improve your cholesterol. However, it is good to adopt a lifestyle that
can improve your cholesterol. You can try these methods.
If you are already taking some medications,
these lifestyle changes can also help to improve your cholesterol;
1.
Try to always eat heart-healthy foods:
If you can make a few changes in your diet it will go a long way in reducing your
cholesterol and also improve your heart health. Try and reduce saturated fats. These
saturated fats are found primarily in red meat and full-fat dairy products and
they can raise your total cholesterol. If you can decrease your consumption of
saturated fats, this can reduce your low-density lipoprotein (LDL) cholesterol,
which is the "bad" cholesterol. Also eliminate trans fats. These
trans fats are sometimes listed on food labels as "partially hydrogenated
vegetable oil," and they are often used in margarines and store-bought
cookies, cakes and crackers. These trans fats can raise the overall cholesterol
levels. You can eat foods that are rich in omega-3 fatty acids. Omega-3 fatty
acids don't actually affect LDL cholesterol. Omega-3 fatty acids have other
heart-healthy benefits which include reducing blood pressure. Some of the foods
with omega-3 fatty acids are mackerel, herring, salmon, walnuts and flaxseeds.
You can also eat foods that are rich in soluble fiber. Soluble fiber can help
to reduce the absorption of cholesterol into the bloodstream. Foods that
contain soluble fiber are oatmeal, Brussels sprouts, kidney beans, pears and apples.
2.
You can exercise on most days of the
week and also increase your physical activity: Exercising on most days of the
week can help to improve cholesterol. Increasing your physical activity can also
help to raise high-density lipoprotein (HDL) cholesterol, which is the “good”
cholesterol? You can work up to at least thirty minutes of exercise 5 times a
week or vigorous aerobic activity for twenty minutes 3 times a week.
3.
Try and quit smoking: Quitting
smoking can actually help to improve your HDL cholesterol level. The benefits of
quitting smoking occur immediately. Within just twenty minutes of quitting your
blood pressure and your heart rate will recover from the cigarette-induced
spike. Just within 3 months of quitting smoking your blood circulation and lung
function will begin to improve. After 1 year of quitting smoking your risk of
heart disease is half of that of a smoker.
4.
Weight Lose: Weight gain can contribute to
high cholesterol. If you are the kind of person that drinks sugary beverages
you can switch to tap water. You can snack on air-popped popcorn or pretzels,
but try and keep track of the calories. If you are also the kind of person that
crave for something sweet you can try sherbet or candies with little or no fat such
as jelly beans. You can also look for ways to incorporate more activity into
your daily routine, like using the stairs most of the time instead of taking
the elevator or parking farther from your office. Try and always take a walk
during break time at work. Also try and always increase your standing
activities like cooking or doing yard work.
5.
The moderate use of alcohol: If you are the
kind of person that drink alcohol do so in moderation. As a healthy adult you
can take up to one drink a day, women of all ages and men that are up to 65
years of age can take up to two drinks a day. Without been told too much
alcohol can lead to serious health problems, like high blood pressure, heart
failure and also strokes.
Furthermore, at times healthy
lifestyle changes are not enough to lower your cholesterol levels. You can meet
your doctor to recommends medication that will help you lower your cholesterol.
You can take the medication as prescribed while continuing your lifestyle
changes.
0 Comments