High cholesterol may increase your risk of heart disease and heart attack. Medications may help improve cholesterol levels. But first, if you want to change your cholesterol-lowering lifestyle.
Cholesterol provides an essential cushion to keep cells flexible. Cholesterol plays an important role in hormone formation. However, having too much cholesterol can cause heart problems, and too little can affect body cells and interfere with hormonal function. Cholesterol is not soluble in water. When you cycle, lipoproteins can travel through the blood from one part of the body to another. However, when it is pulled into an artery or other end, the body is affected. Therefore, it is very important to lower cholesterol levels.
Cholesterol levels can be maintained in time with a predominantly sedentary lifestyle. And everything can be done normally.
How to Get Rid Of Cholesterol
Eat heart-healthy foods
Making small changes to your diet can improve your cholesterol levels and heart health.
- Reduce saturated fat. Saturated fats, found in red meat and whole-fat dairy products, raise blood cholesterol. Reducing saturated fat intake can help lower LDL cholesterol. Or “bad” cholesterol.
- Exclude Trans fats. Trans fats are sometimes listed as “partially hydrogenated vegetable oils” on food labels and are often used in store-bought margarines, crackers, and cakes. Trans fats raise total cholesterol levels. The U.S. Food and Drug Administration (FDA) have banned the use of partially hydrogenated vegetable oils effective January 1, 2021.
- Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids do not affect LDL cholesterol. However, it has other heart health benefits, including lowering blood pressure. Foods that contain omega-3 fatty acids include salmon, mackerel, herring, walnuts, and flax seeds.
- Increase soluble fiber. Soluble fiber reduces cholesterol absorption into the blood. Soluble fiber is found in foods such as oatmeal, red beans, Brussels sprouts, apples and pears.
- Add whey protein. The whey protein found in dairy products may be a source of many of the health benefits associated with dairy products. Studies have shown that taking whey protein as a supplement reduces LDL, total cholesterol, and blood pressure levels.
Exercise most days of the week and increase physical activity.
Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the good cholesterol. With your doctor’s approval, you can do 30 minutes of vigorous aerobic exercise 30 times a week or 20 minutes of vigorous aerobic exercise 20 times a week.
Adding physical activity, even at short intervals several times a day, can help you start losing weight. Think about the following:
- Walk briskly at lunchtime every day
- Ride your bike to work
- Do your favorite sport
Find a trainer or join an exercise group to stay motivated.
Quitting smoking can help improve cholesterol levels. High-density lipoproteins. These benefits are realized quickly.
- Within 20 minutes of quitting smoking, blood pressure and heart rate recover from the increase in smoking.
- Blood circulation and lung function begin to improve within six months of quitting smoking.
- A smoker’s risk of heart disease is halved within two years of quitting.
Being overweight, even adding a few pounds, contributes to high cholesterol. Small changes accumulate into large volumes. If you drink sweet drinks, you can substitute tap water. Hot air popcorn or salted pretzels can be eaten as a snack, but watch out for calories. If you have a craving for sweets, try low-fat or fat-free candy bars like sherbet or jelly beans.
Also, find ways to do more activities in your daily life, such as taking the stairs instead of using the elevator or parking your car away from the office. You can walk during breaks from work. Also, increase your standing activities, such as cooking or gardening.
Drink alcohol in moderation
Drinking alcohol in moderation is associated with high levels of high-density lipoproteins, but these benefits aren’t strong enough to recommend to people who already don’t drink.
Those who drink alcohol should drink in moderation. For healthy adults, this means up to one drink per day for women of all ages and men over 65 and up to two drinks per day for men under 65.
Excessive alcohol consumption can lead to serious health problems, including high blood pressure, heart failure and stroke.
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