High cholesterol increases your risk of heart disease moreover heart attacks. Well, there are also some Medications that can help improve your cholesterol. But you can also reduce your cholesterol level by consuming a healthy diet.
1. Eat heart-healthy foods– Reduce the number of saturated fats. Saturated fats mainly found in red meat and full-fat dairy products, can raise your total cholesterol. Decreasing the consumption of saturated fats can reduce your low-density lipoprotein cholesterol which is often known as bad cholesterol. Eat that types of foods that are rich in omega-3 fatty acids. Omega-3 fatty acids don’t affect LDL cholesterol. But they have other heart-healthy benefits, like reducing blood pressure. Foods that have omega-3 fatty acids include salmon, mackerel, walnuts, herring, and flaxseeds.
You should Increase soluble fiber. The Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, Brussels sprouts, apples, kidney beans, and pears. Also, add the whey protein. The Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy. If whey protein is given as a supplement lowers both LDL cholesterol and total cholesterol as well as blood pressure.
2. Exercise that increases your physical activity– Exercise can also improve your cholesterol. A moderate amount of physical activity can help in raising high-density lipoprotein (HDL) cholesterol, called good cholesterol. Try to work up to at least 30 minutes of exercise five times a week, aerobic activity for 20 minutes three times a week.
3. Quit smoking– smoking is bad for your health, Quitting smoking can improve your HDL cholesterol level. Within 20 minutes of quitting, your blood pressure and heart rate recover from the cigarette-induced spike, and within three months of quitting, your blood circulation and lung function begin to improve. And within a year of quitting smoking, your risk of heart disease is half that of a smoker. So first quit your smoking habit.
4. Lose weight– If you drink sweet or sugary beverages, then switch to tap water. Snack on air-popped popcorn but keep tracking your calories. If you are craving sweets then try sherbet or candies with little or no fat, such as jelly beans. Try alternative ways to induce more activity into your daily routine.
5. Drink a limited amount of alcohol– the limited use of alcohol has been linked with higher levels of HDL cholesterol but the benefits aren’t so strong to recommend alcohol for anyone who doesn’t already drink. If you drink alcohol, keep drinking at the limit. For adults, one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger.
6. Avoid Tran’s fats– Trans fats are the types of unsaturated fats that have been modified by a process called hydrogenation. This happened to make the unsaturated fats in vegetable oils more stable. But partially hydrogenated Trans fats are handled differently in the body than other fats and are not in a good way. Trans fats can increase total cholesterol and LDL but decrease the beneficial HDL. Here are some foods that contain trans fats.
- margarine and shortening
- pastries and other baked goods
- some microwaveable popcorn
- fried fast foods
- some pizzas
- nondairy coffee creamer
Studies show that the consumption of excess trans fats, coupled with insufficient polyunsaturated fats and excess saturated fats, is a significant cause of coronary heart disease.
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