Cholestrol

Top 5 Lifestyle Changes To Reduce Cholesterol

High cholesterol levels in the bloodstream increase the risk of heart attacks and strokes. You can lower the cholesterol by taking medications but it will be more effective by

lifestyle changes to reduce cholesterol.

Lifestyle changes can also be made even after you take medications. This will enhance the effect of cholesterol lowering.

Given below are the

top 5 lifestyle changes to reduce cholesterol

effectively:

1. Lose weight

Taking in even some extra pounds contributes to build up of cholesterol in the body. Likewise, cutting as a few pounds in the diet helps in lowering cholesterol. See to that you take a honest diet to overcome excess weight.

If you opt for fast food during lunch, you better pack from home. Try munching some carrots instead of taking potato chips during free time. If you happen to eat more at times you are frustrated or bored, take a walk after.

2. Eat heart-healthy foods

Make a few changes in your diet that help in lowering cholesterol and improves the health of the heart.

  • Take healthier fats –

    Red meat and dairy products contain saturated fats that raise the total and bad cholesterol levels. In general, the body should not get more than 10% calories from saturated fats a day, For healthier fats, choose foods like canola, peanut and olive oils as they contain mono-unsaturated and low-fats.

  • Avoid trans fats –

    Trans fats add body weight very quickly. They can be found in fried foods and commercial food items like snacks, crackers and cookies. Even the food items containing partially hydrogenated oils contain trans fats. See to that you avoid all these kinds of foods.

  • Select whole grains –

    Nutrients present in whole grains improve the heat health. Foods like whole-wheat pasta, whole-grain breads, whole-wheat flour and brown rice can be taken.

  • Limit the cholesterol in your food –

    If you are suffering from heart disease, you should not take more than 300 mg of cholesterol a day. Avoid foods with high sources of cholesterol like whole milk products, egg yolks and organ meats. Instead you can take skimmed milk, egg substitutes and lean meat.

  • Eat foods rich in omega-3 fatty acids –

    Omega-3 fatty acids help in lowering the bad cholesterol levels. The best sources of omega-3 fatty acids are fish such as herring, mackerel and salmon. Other food sources include almonds, walnuts and flax seeds.

  • Consume excess fruits and vegetables –

    Dietary fiber is a very important substance that helps in lowering cholesterol. This is present in fruits and vegetables in good amounts and thus you should take them in excess.

3. Exercises

Exercise is a good lifestyle change to reduce cholesterol. It even helps in increasing the good cholesterol levels in the body. You can go for any physical activity that keeps you alert and comfortable. Consider activities such as:

  • Riding bicycle
  • Taking a short walk after your lunch hour
  • Playing a favorite sport
  • Swimming

4. Quit smoking

Stop smoking as it improves the build up of good cholesterol levels. Quitting smoking provides many health benefits. The effect is so fast that within 20 minutes of quitting, the blood pressure levels decrease and within a day, the heart disease risks subside.

5. Drink alcohol in moderate amounts

If you have the habit of drinking alcohol, drink in moderation. This will help in raising the good cholesterol levels and decrease the risk of heart diseases. Consuming excess alcohol can lead to health consequences like heart failure, stroke and high blood pressure.

If these above mentioned lifestyle changes to reduce cholesterol doesn’t seem to be enough, seek a doctor’s advice for better treatment. After prescribing medications also, do continue with these lifestyle changes.

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