- Quality of Life & Wellness
Tips That you Can Keep in Mind in Order to Lower your Cholesterol Level
High cholesterol has the potential to increase the risk of getting heart attacks and heart diseases. If you are diagnosed with high cholesterol levels, you must work hard in order to improve the condition. Here is a list of some useful tips that you can keep in mind in order to lower your cholesterol level.
1. Consume heart healthy foods
As the first step of reducing your cholesterol levels, you should start consuming heart healthy foods. It would be a good idea to replace pre-processed junk food with healthy ones in order to get the best results. On the other hand, you need to be careful enough in order to select healthy fats. Low-fat dairy, leaner cuts of meat and mono-saturated fats are perfect examples for healthier fats and you can find them in canola oils and olive oil. Moreover, you should add soluble fiber to your meals as well.
2. Increase your physical activity
Engaging in regular exercises has the ability to reduce bad cholesterol levels in your body. It would be a good idea to add few physical activities to your daily schedule, so that you would never get bored. Some of the activities that can be added to your daily schedule include playing a favorite sport, swimming laps, riding your bike to work and tasking a brisk daily walk. It would be a good idea to join an exercise group as well. Then you will get the opportunity to stay motivated until you bring back the cholesterol levels to a healthy range.
3. Quit smoking
If you want to bring back your cholesterol levels to a healthy range, you must quit smoking. From various studies, it has been identified that quitting smoking can improve your HDL cholesterol levels almost instantly. Within the first 20 minutes of quitting smoking, your heart rate and blood pressure would decrease. After one year, you will be able to reduce the risk of developing heart diseases by 50%. It can also help you regulate the cholesterol levels within the body in an effective manner.
4. Lose weight
Burning few pounds from your body weight has the ability to create a tremendous impact on your high cholesterol levels. In other words, if you can burn about 5% of your body weight, you will get the opportunity to improve the bad cholesterol levels by about 10%. However, you need to be careful enough to lose body weight in a natural way. Therefore, you must stay away from weight loss supplements with chemical ingredients as they can bring harmful side effects in the long run.
5. Minimize the alcohol consumption
From various studies, it has been figured out that alcohol has a strong relationship with higher HDL cholesterol levels. Minimizing the alcohol consumption can also help you reduce bad cholesterol levels in the body. It would be ideal to stop the consumption of alcohol, but if you encounter practical difficulties with doing it, you can simply minimize the consumption.