Top 5 Lifestyle Change To Improve Your Cholesterol
High cholesterol induces the risk of heart diseases and heart attack. Regular exercise and medication can reduce the level of cholesterol .Following changes in your lifestyle with medications can help improve the level good cholesterol lowering the level of bad cholesterol.
Lifestyle Changes To Lower Your Cholesterol Levels
1. Eat Heart-healthy foods
Alteration in your diet can reduce cholesterol level and improve your heart health. Consider the following things while choosing the food habits.
Reduce saturated fats: Low density lipoprotein (LDP) cholesterol which is also known as bad cholesterol primarily found in red meat and full fat dairy products. By reducing the consumption of red meat and full fat dairy products we can reduce the level of "bad cholesterol".
Eliminate Tran fats: Trans fat which is labeled as "partially hydrogenated vegetable oil" on food packets increase the overall cholesterol levels in our body.FDA has banned the usage of partially hydrogenated vegetable oil from Jan 01, 2021.
Omega 3 fatty acids: Omega 3 fatty acids don't affect the LDl but it has other heart healthy benefit like reducing BP. Salmon, flaxseeds, Mackerel, Walnut are good source of omega 3 fatty acid.
Soluble fiber: It reduces the absorption of cholesterol into your bloodstream. It is found in such food like kidney beans, sprout, apple, pears, sprout, Brussels and oatmeal etc.
Whey Protein: It is found in dairy products, studies shows that whey protein helps to reduce the LDL cholesterol, total cholesterol and blood pressure.
2. Regular Exercise
High Density lipoprotein (HDL) ;which is also knows as good cholesterol can be increased by practicing 30 minutes of exercise five days in a week or 20 minutes of aerobic activity three days in a week .
Even a brisk walk in short intervals, playing your favorite sport can help you to reduce your LDL and weight too. Find a buddy or group of people for exercise so that you can stay motivated.
3. Quit Smoking
Quitting smoking help to increase the level of High Density lipoprotein (HDL) cholesterol other benefit of quitting smoking are
- With in 20 minute of quitting , heart rate and blood pressure rate recover from smoking induce spike.
- Functionality of lungs and blood circulation get improved within three months of quitting smoke.
- Risk of heart diseases remains half after year of quitting smoke
3. Lose weight
Every extra pound in your weight contributes to high cholesterol. By chaining you're eating and drinking habits we can control the level of LDL and increase the level of HDL. For example instead of drinking sugary, carbonated beverages switch to tap water, instead of eating junk food switch to fruits, salads and other healthy nutritious value food item and if you can't stop yourself by eating junk food or sugar beverages than it should be consumed in control manner and keep the count on calories.
Include exercise in your daily routine and if that is not possible than choose the other ways to keep you fit like instead of using lift use stairs , stretching and brisk walk during your working hours and try to increase your standing activities .
4. Drinking Alcohol
Excess of everything is harmful for your health, moderate level of alcohol consumption help to increase the HDL. Moderate level of drinking like one drink in day is sufficient for men age more than 65 year and women of all ages whereas up to two drinks a day is sufficient for men age younger than 65 year.
Too much consumption of alcohol can leads to serious health problems like high blood pressure, strokes, heart and kidney failure.
If lifestyle changes aren't enough to lower your cholesterol levels than take the medication as per the doctor recommendation to reduce the LDL, take the medication as per the prescription along with lifestyle changes. Lifestyle change can play the major role in order to reduce the level medication dose low.