Lifestyle Changes You Should Make To Reduce Cholesterol Levels
High Cholesterol level has been referred to as our enemy for a long time. I USA alone around 31% people suffer from high cholesterol. The risk of heart disease and heart attacks increase with increased level of cholesterol in the blood. Medication can help to improve the condition but if anyone try few lifestyle change then the level of cholesterol can be easily be controlled within the limit. Here are few lifestyle changes that can help to improve the cholesterol level:
1. Eat heart-healthy foods
Choose to eat the foods that contain healthier fats. Choose meat with leaner cuts, low-fat dairy products and oils that contain monounsaturated fats which are found in olive and canola.
Various processed food products like cookies, crackers and snack cakes contain high level of trans fats, so avoid eating those products. Because these trans fat can increase the bad cholesterol level as well as increase the risk of heart disease.
Increase the intake of the food that contain omega-3 fatty acid because they do not affect the low-density lipoprotein (LDL) but they increase high-density lipoprotein (HDL, or “good”) cholesterol. So, they helps in reducing the risk of heart disease. Good sources of omega-3 fatty acid is walnuts, almonds and ground flaxseeds, some fish such as salmon, herring also containing omega-3 fatty acid.
Also eat foods that are rich in soluble fiber, they helps in lowering LDL levels. Fruits, beans,oats,leafy green vegetables are very good source of fiber.
2. Lose excess weight
According to Mayo Clinic the level of cholesterol decrease significantly if anyone loose at least 5-10% of his/her weight.Very often it is not easy to do that, but taking one step at a time is worth a try. Try to include more physical activity in daily life. Take a walk whenever you get time. or do a little exercise. This will help to shade fats from the body at least to some extent. Avoid eating fat rich fast food, instead try a homemade low fat meal. Try to walk after every meal.
3. Quit Smoking
Among the many hazard cause by cigarettes smoking is , it decrease the good cholesterol HDL and increase the risk of heart disease.If anyone quits smoking then within 20 minutes his blood pressure and heart rate is decreased. And Within 1 year his risk of developing heart disease decrease to half comparing to that of a smoker.
According to research people who does not do any kind of exercise has almost the twice risk of developing heart disease than those who are involved in some type of workout on a regular basis.Exercise helps in increasing the good cholesterol HDL and decrease the bad cholesterol LDL.SO, include a little bit of exercise in your daily routine to get rid of extra cholesterol. Do at least thirty minutes of moderate exercise for five days in a week.
5. Limit alcohol intake
Excessive drinking of alcohol can cause high blood pressure,stroke or heart failure. So, avoid or limit alcohol drinking or if you can quit alcohol drinking.
Doing all these mentioned above can improve your cholesterol level. But sometime bringing changes in lifestyle is not enough. So, do check your cholesterol level after every 4-5 years. And talk to your physician if needed.