The likelihood of developing a heart disease and suffering a heart attack is increased by high cholesterol. Medication may reduce your cholesterol. However, if you want to change your lifestyle to lower your cholesterol, try these four helpful suggestions to help.
Did you know that stress can significantly raise your cholesterol? Relax. Spend some time reading, doing yoga, or going on a coffee date. You can surely control your cholesterol with its assistance.
Despite the fact that cholesterol is essential for healthy physiology, high levels can cause heart disease and blocked arteries.
If your cholesterol is out of whack, lifestyle adjustments should be your first line of defence.
Consume fiber
Soluble fiber, which is abundant in oats, apples, prunes, and beans, prevents your body from absorbing cholesterol. Researchers found that when people took 5 to 10 more grams of it per day, their LDL levels reduced. By eating more fiber, you’ll feel fuller and less tempted to snack. But be careful — eating too much fibre at once can cause bloating or discomfort in the stomach. Increase your intake gradually.
Cutting out trans fats
Trans fats are unsaturated lipids that have undergone the hydrogenation process. This is done to increase the stability of the unsaturated lipids in vegetable oils.
The resulting trans fats are known as partially hydrogenated oils because they are partially saturated (PHOs). In contrast to unsaturated liquid oils, they are solid at room temperature, giving spreads, pastries, and cookies a heavier texture. Because of their longer shelf life and improved texture, trans fats are preferred by food manufacturers.
However, partly hydrogenated trans fats are poorly absorbed by the body when compared to other fats. Trans fats diminish HDL while increasing LDL and total cholesterol.
Start working out
Exercise is beneficial for the heart. Along with enhancing physical fitness and helping the fight against obesity, it lowers harmful LDL and raises helpful HDL.
According to the AHA, lowering cholesterol can be accomplished with as little as 150 minutes per week of moderate aerobic activity.
In one study, 20 overweight women who exercised for 12 weeks saw a decrease in their levels of highly dangerous oxidised LDL.
Three times each week, the participants completed 15 minutes of low-intensity dance, resistance band training, walking, and jumping jacks.
Like strolling, low-intensity exercise raises HDL, but the benefit is increased by prolonging and stepping up the intensity of your workouts.
Keep yourself at a healthy weight
Being fat or overweight can increase your risk of developing high cholesterol. The daily production of cholesterol is about 10 milligrams for every additional 10 pounds of fat.
The good news is that losing weight can lower your cholesterol levels if you are overweight.
According to studies, those who lost between 5 and 10% of their body weight had considerably reduced levels of triglycerides, total cholesterol, and LDL cholesterol. Levels of cholesterol and triglycerides were dramatically reduced in people who dropped more than 10% of their body weight.
A word from the doctor
Plant sterols and stanols, unsaturated fats, and soluble fibre can all raise good HDL and lower bad LDL. Exercise and weight loss are also beneficial.
Smoking and consuming trans fats are vices that should be avoided.
Beginning at age 20, the CDC advises having your cholesterol levels examined every five years. Any potential worries you might have should be discussed with your physician. All that is needed after an overnight fast is a straightforward blood test.
Schedule a consultation with Dr. Sanul Corrielus right away if you have questions about your heart health!
