Lifestyle Changes To Improve Cholesterol Levels 

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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.

If you already use medication, these adjustments may enhance your ability to decrease cholesterol.

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What is high cholesterol?

When too much of the fatty molecule known as cholesterol is in your blood, you have high cholesterol. It is primarily brought on by consuming fatty foods, failing to exercise regularly, being overweight, smoking, and consuming alcohol. Moreover, it can run in families. You can lower your cholesterol by consuming a healthy diet and increasing your physical activity. Some people also require medication.

Your blood arteries may become clogged by too much cholesterol. It increases your risk of developing heart issues or having a stroke. Symptoms of high cholesterol do not exist. Only a blood test can determine if 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

1. 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. 
  • 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: The amount of cholesterol absorbed into your system might be decreased by soluble fiber. Foods including oatmeal, kidney beans, Brussels sprouts, apples, and pears contain soluble fiber.
  • 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.

2. Increase your physical activity and engage in exercise. 

Increased exercise helps lower cholesterol. The “good” cholesterol, high-density lipoprotein (HDL), can be increased with moderate physical activity. Work up to at least 30 minutes of exercise five days a week or vigorous aerobic activity for 20 minutes three times a week, with your doctor’s approval. You can start losing weight by increasing your physical activity, even for brief periods multiple times a 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.

3. Quit smoking.

When you stop smoking, your HDL cholesterol level rises. The advantages appear right away:

4. Reduce weight. 

Having even a few extra pounds makes your cholesterol higher. Minor adjustments add up. Replace your sugary drinks with water. Keep track of the calories while enjoying air-popped popcorn or pretzels as a snack. If you’re craving something sweet, consider sherbet or low- or no-fat candies like jelly beans.

Find strategies to increase your everyday exercise, such as parking away from your office or using the stairs rather than the elevator. During work breaks, go for walks. Increase your standing activity, such as cooking or yard work.

5. Drink alcohol responsibly 

Although moderate alcohol consumption has been associated with greater HDL cholesterol levels, the benefits aren’t substantial enough to advocate alcohol to people who don’t already consume it.

If you do consume alcohol, do so cautiously. That means that for healthy individuals, women of all ages and men older than 65 can have up to one drink per day, while males 65 and younger can have up to two drinks per day.

Drinking too much alcohol increases the risk of developing significant health issues such as high blood pressure, heart failure, and strokes.

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