There are two types of cholesterol. The “good cholesterol” (high-density lipoprotein) absorbs cholesterol from the blood and takes it to the liver. As a result, saving your arteries and averting heart diseases. While “bad cholesterol” (low-density lipoprotein) takes cholesterol to your arteries where it can be deposited to cause clogged-up arteries and several heart complications.
Increased cholesterol level in circulation is a big risk factor for heart attack and general heart diseases. While there are several medications for managing heart diseases, prevention is the top priority. And of course, the prevention probably starts and ends with the regulation of your cholesterol level.
When your cholesterol level is well-regulated, you have reduced the possibility of coming up with clogged up arteries and heart complications. Controlling your cholesterol level for a healthier heart is not as difficult as you think.
There are simple lifestyle changes you can start right away to keep your level of cholesterol checked. And the good part? You don’t pay a dime!
Here are 5 simple lifestyle changes you can start right away to keep your blood cholesterol level checked. Maybe #5 will be slightly difficult for you.
Your physical activities have a significant effect on your cholesterol level. According to medical experts, moderate exercise for 30 minutes 5 days a week helps elevate the level of your “good” cholesterol (high-density lipoprotein).
And vigorous exercise for 20 minutes 3 days a week significantly decreases your risk of coming up with heart disease.
Here are some easy exercises you can start with:
2 Eating foods that improve heart health
There are simple changes you can effect in your daily diet life to moderate your level of cholesterol. Some of the common ones are:
Decrease saturated fats: Products of full-fat dairy and red meat elevate your bad cholesterol level. Therefore, decreasing the number of saturated fats you consume can decrease your “bad” cholesterol (low-density lipoprotein).
Avoid or reduce Trans fats: Most food labels list Trans fats as “partially hydrogenated vegetable oil” usually used in margarine and storage foods like cakes and crackers can elevate your bad cholesterol level. These foods have been banned on January 1, 2021, by the food and drug administration.
Consume foods that are rich in omega-3 fatty acids: These fatty acids do not affect low-density lipoprotein but have lots of benefits for the heart. They also reduce the blood pressure of hypertensive patients. Some food substances that contain omega-3 fatty acids are mackerel, salmon, herring, flaxseeds, and walnuts.
Raise soluble fiber: Soluble fibers can decrease the absorption of cholesterol into your system. Thereby preventing clogging up of arteries. They are found in foods like kidney beans, oatmeal, pears, apples, and Brussels sprouts.
Take whey protein: Whey proteins are present in dairy products and they are the main benefits of consuming dairy products. They have been proven to lower blood pressure, bad cholesterol, and overall body cholesterol when taken as a supplement.
3 Drink only moderate alcohol
If you don’t involve in alcohol consumption, you can keep that. But it has been proven that a moderate level of alcohol elevates the good cholesterol in the body. Therefore, drinking moderate alcohol may not be bad but avoid excess. Too much alcohol causes severe health complications like heart failure, stroke, and high blood pressure.
4 Quit smoking
Simply stopping smoking cigarettes will elevate your good cholesterol. The blood pressure and heart rate usually revive from the induced spike of cigarette smoking.
5 Lose more weights
One group of people with the highest risk of cholesterol elevation is those that are overweight. Therefore, target to lose more weight to decrease cholesterol levels. Sugary beverages are known to cause weight gain; therefore, switching to tap water or any suitable substitute is best.
Your blood cholesterol has serious health implications and should be taken seriously. There are lots of simple lifestyle changes to moderate it as mentioned without any medication.
If you can implement what you have learned here and keep it constant, surely your bad cholesterol level with decrease. This will lead to increased heart functions and avert the risk of many complications.