The presence of cholesterol can increase your risk of developing heart attack and disease. The use of medications can lower high cholesterol. However, if you’d like to change your lifestyle first to lower cholesterol levels take a look at these five lifestyle changes.
If you are already taking medication These changes could enhance the cholesterol-lowering effects of these medications.
1. Consume heart-healthy food
Some changes to your diet can lower cholesterol levels and improve heart health
Lower saturated fats. Saturated fats, which are found mostly in red meats and high-fat dairy products, increase your cholesterol levels overall. Reduce your intake of saturated fats will lower the amount of your cholesterol levels. Low-density Lipoprotein (LDL) cholesterol, also known as it’s the “bad” cholesterol.
Eliminate trans fats. Trans fats, which are often listed on labels of food with the label “partially hydrocarbonated vegetable oil” are commonly found in margarines, as well as biscuits, crackers, and cakes. Trans fats can raise cholesterol levels. They also increase cholesterol levels. Food and Drug Administration has been able to ban using partially hydrogenated vegetable oils after January. 1st, 2021.
Eat foods high in omega-3 fats. Omega-3 fatty acids aren’t a factor in LDL cholesterol. They also have health benefits for the heart, such as lowering blood pressure. Omega-3 fatty acids in foods include mackerel and salmon herring, walnuts, and flaxseeds.
Increase the amount of soluble fiber. Soluble fiber may lower cholesterol’s absorption into the bloodstream. Soluble fiber is present in many foods, including kidney beans, oatmeal, Brussels sprouts apple and the pears.
Incorporate Whey protein. Whey protein, present in dairy products can be responsible for some positive health effects that are attributed to dairy. Research has shown that whey protein taken as a supplement can lower LDL cholesterol, as well as the total cholesterol, as and blood pressure.
2. Do some exercise every day of the week. You should also intensify your physical exercise
Exercise can help lower cholesterol levels. Regular physical activity can increase the levels of high-density Lipoprotein (HDL) cholesterol. It is which is the “good” cholesterol. If your doctor is in agreement you can work towards minimum 30 minutes of vigorous exercise every week, or intense aerobic exercise for twenty minutes three times per week.
Incorporating physical activity in small intervals every day, will assist you in losing weight. Consider:
Walking briskly every day in your lunch time
Bicycling to work
Sporting your favorite game
For motivation, think about having a friend to exercise with as well as joining an exercise club.
3. Stop smoking
Quitting smoking can improve your HDL cholesterol levels. The benefits are immediate:
Within 20 minutes after quitting, your heart rate return to normal from the nicotine-induced spike
After three months of quitting your lung and blood circulation function will begin to improve.
After a year of quittingsmoking, the risk of suffering from heart disease is half the risk of smoking
4. Lose weight
Even a couple of extra pounds can contribute to the high cholesterol. Little changes can add up. If you consume sugary drinks change on tap water. Pop popcorn that has been air-popped or pretzels, But be sure to keep track on the calories. If you want something sweet, you can try sherbet, or sweets with little or none fat, like jelly beans.
Find methods to include more physical activity into your routine, for example, taking the stairs instead the elevator, or parking further away from your workplace. Make sure you take a walk between breaks at work. It is a good idea to do more standing like cooking or working on the yard.
5. Be careful with alcohol consumption. Drink it in moderation
Moderate alcohol consumption has been associated to higher levels HDL cholesterol, but the benefits aren’t enough to suggest alcohol consumption for everyone who isn’t already drinking.
If you do drink be sure to drink it in moderation. For healthy adults, this is one drink per every day, for females of any age, men over the age of 65, and as much as two drinks per day for males aged 65 or younger.
Alcohol consumption can cause serious health issues, such as high blood pressure as well as heart failure and strokes.
If lifestyle changes don’t suffice …
Some times, lifestyle changes that are healthy do not suffice to reduce cholesterol levels. If your physician recommends medication to lower cholesterol levels, you should use it according to the prescribed dosage as long as you continue your lifestyle modifications. Lifestyle changes can help you keep your medication dose low.
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