The Best Methods To Reduce Cholesterol & Living A Healthier Life
Feb 20, 2023
Although cholesterol is not a bad thing, having too much of it increases your risk of heart attack, heart disease, and stroke. Cholesterol causes your arterial walls to accumulate wax, which narrows and clogs your arteries. This may block the blood flow to your brain or to your heart. Therefore, it is crucial to be knowledgeable about the most effective techniques to reduce cholesterol.
LDL and HDL are the two main types of cholesterol. The good cholesterol, HDL, transports extra cholesterol from your arteries to your liver to be excreted. Due to its tendency to lodge extra cholesterol in your arteries, LDL is the bad cholesterol. This might raise your chance of blood clots, which could then lead to a heart attack or stroke.
Depending on your current health condition, managing your cholesterol levels would require either lowering your LDL levels or raising your HDL levels.
In any scenario, adding a few healthy habits into your lifestyle will help you maintain a good cholesterol level.
1. Exercise regularly
Regular physical activity helps lower your bad cholesterol levels and raise your HDL, or good cholesterol levels. Additionally, it makes your heart stronger and lowers blood pressure. Exercises with a high level of intensity may be particularly beneficial. A minimum of 150 minutes each day of moderate exercise is advised by doctors. Consult with your doctor for the suitable exercise routine for you.
2. Maintain a healthy weight
Obesity and overweight are associated with higher levels of LDL cholesterol and lower levels of HDL cholesterol (HDL). Heart disease risk can increase greatly by being overweight. However, having high cholesterol can be just as dangerous in skinny people. Staying fit and losing weight helps your cholesterol levels remain stable.
3. Choose good fats
Not all fats are harmful. Unsaturated fats are an option that won’t cause your cholesterol to rise. Nuts, seafood, vegetable oil, sunflower oil, olive oil, and other foods contain unsaturated fats. Saturated fats are included in processed meat and animal fat, which you should avoid.
4. Avoid trans-fat
Always read the labels on packaged food is a good habit you may practice in your everyday life. Trans fats are unhealthy and are often found in packaged meals including frozen pizza, snacks, and baked goods. Even items labelled “0g trans-fat” contain a tiny amount of fat, and over time, this fat will accumulate. On the ingredients list, look out for the phrase “partially hydrogenated,” which indicates the presence of trans-fat.
5. Consume more fibre
You may reduce your cholesterol by eating more fibre. Fibre may be found in plant-based meals such whole grains, beans, and a variety of fruits and vegetables.
6. Reduce your sugar consumption
Your risk of heart disease increases when you consume a lot of sugar because it elevates your triglyceride levels. C heck the labels of foods and beverages to find out how much sugar has been added. High cholesterol is common in patients with high blood sugar. However, both are manageable with a balanced diet.
7. Keep track of your cholesterol levels
Lipid panel or lipid profile is a full cholesterol test that can assist in calculating the overall quantity of both good and bad cholesterol in your body. Men and women over the age of 45 and 35, respectively, are advised to get their cholesterol levels checked every five years. You can start taking the test early if you have high blood pressure, diabetes, or a family history of cholesterol. To maintain control over your health, you must first be aware of your cholesterol levels.
Some of the best strategies to decrease cholesterol and maintain healthy cholesterol levels include following your doctor’s advice, taking the proper medications, and changing your lifestyle. after all, you only have one heart to love!Back