High cholesterol increases your chance of developing heart disease and heart attack. You can improve cholesterol by medications and by making the right lifestyle changes. Try these five healthier choices to alter your way of life first to lower your cholesterol.
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What is high cholesterol?
High cholesterol occurs when your blood contains an excessive quantity of the fatty molecule known as cholesterol. It is primarily caused by eating fatty meals, failing to exercise frequently, being overweight, smoking, and drinking alcohol. Furthermore, it can spread within families. You may lower your cholesterol by eating a healthy diet and exercising more. Some folks also need medicine.
Too much cholesterol may clog your blood arteries. It increases your chances of developing heart disease or having a stroke. There are no symptoms of elevated cholesterol. Only a blood test can reveal whether you have it.
When to get your cholesterol levels checked?
Experts advise having your cholesterol levels evaluated at least once every four to six years if you are 20 or older. Your doctor may recommend more frequent cholesterol testing if you have a history of high cholesterol or other cardiovascular risk factors.
Your doctor can measure your total LDL, HDL, and triglyceride levels using a lipid panel. The total cholesterol level in your blood is the total amount of cholesterol in your body. There are two types of cholesterol in it: LDL and HDL.
Your doctor may diagnose you with high cholesterol if you have high total or LDL cholesterol levels. Elevating cholesterol can be harmful when your LDL and HDL levels are out of balance.
Lifestyle changes to control cholesterol levels
- Consume heart-healthy food.
A few dietary adjustments can lower cholesterol and enhance heart health:
- Cut back on saturated fats: Your total cholesterol level is increased by saturated fats, primarily found in red meat and full-fat dairy products. The “bad” cholesterol, low-density lipoprotein (LDL), can be decreased by consuming fewer saturated fats.
- Eliminate trans fats: Margarine, store-bought cookies, crackers, and cakes frequently contain trans fats, occasionally indicated on food labels as “partially hydrogenated vegetable oil.” Trans fats cause an increase in total cholesterol.
- Consume omega-3 fatty acid-rich meals: LDL cholesterol is not affected by omega-3 fatty acids. However, they also offer additional heart-healthy advantages, such as lowering blood pressure. Walnuts, flaxseeds, salmon, mackerel, and herring are foods that contain omega-3 fatty acids.
- Amplify the soluble fiber: Soluble fiber may reduce cholesterol absorption. Soluble fiber can be found in foods such as oats, kidney beans, Brussels sprouts, apples, and pear.
- Including whey protein: Dairy products contain whey protein, which may be responsible for many health benefits. As a supplement, whey protein lowers LDL cholesterol, total cholesterol, and blood pressure.
Increase your physical activity and engage in exercise.
Increased exercise helps to decrease cholesterol. Moderate physical activity can increase “good” cholesterol, known as high-density lipoprotein (HDL). With your doctor’s consent, gradually increase your exercise to at least 30 minutes five days a week, or to vigorous aerobic activity for 20 minutes three times a week. You can begin to lose weight by increasing your physical activity, even if it is only for a few minutes many times every day.
Consider:
- Daily vigorous walking after your lunch break
- Taking a bicycle to work
- Playing a sport, you enjoy
- Consider finding a workout partner or joining an exercise club to help you stay motivated.
- Quit smoking.
When you quit smoking, your HDL cholesterol levels increase. The advantages arise immediately:
Your blood pressure and heart rate return to normal within 20 minutes of stopping cigarettes, reversing the cigarette-induced increase. Three months after stopping, your blood circulation and lung function begin to improve. Quitting smoking cuts your chance of developing heart disease in half within a year. Consult Dr. Spages, the greatest natural diabetes doctor.
- Reduce weight.
Even a few additional pounds raises your cholesterol. Minor tweaks might add up. Replace your sugary beverages with water. Keep track of the calories when snacking on air-popped popcorn or pretzels. If you’re seeking something sweet, try sherbet or low- or no-fat candies such as jelly beans.
Find ways to boost your daily exercise, such as parking farther away from your office or using the stairs instead of the elevator. Take a walk during your work breaks. Increase your standing activities, such as cooking or yard labor.
- Drink alcohol responsibly
Although moderate alcohol usage has been linked to higher HDL cholesterol levels, the benefits are insufficient to recommend alcohol to persons who do not currently consume it.
If you do consume alcohol, be cautious. That means that healthy people, including women of all ages and men over 65, can have up to one drink per day, while men 65 and younger can have up to two.
Excessive alcohol use raises the chance of developing serious health problems such as high blood pressure, heart failure, and stroke.
