If you have high cholesterol, you run the risk of developing heart disease and having a heart attack. To improve your cholesterol for a healthy heart, learn about the top 5 lifestyle adjustments.
Changes in your lifestyle can both lower your cholesterol and boost the impact of prescription medications that already lower it. High cholesterol increases your risk of getting heart disease and having a heart attack.
Medication may reduce your cholesterol. However, if you want to change your lifestyle in order to lower your cholesterol, try these five beneficial modifications.
If you already use medication, these changes might make it more effective at lowering cholesterol.
Initially, eat heart-healthy foods.
Several dietary changes can reduce cholesterol and improve heart health: Limit your intake of saturated fats. Saturated fats, which are mostly included in red meat and full-fat dairy products, raise your total cholesterol level.
You can reduce the or low-density lipoprotein (LDL) or “bad” cholesterol by consuming fewer saturated fats.
1. Eliminate trans fats.
Trans fats are occasionally identified on food labels as “partially hydrogenated vegetable oil.” Total cholesterol rises as a result of trans fat consumption.
The Food and Drug Administration will have banned the use of partially hydrogenated vegetable oils by January 1, 2021.
2. Eat foods that are high in omega-3 fatty acids.
You can enjoy extra heart-healthy benefits, like decreasing blood pressure if you consume foods high in omega-3 fatty acids. Foods include flaxseeds, walnuts, mackerel, salmon, and herring are rich in omega-
3. Increase the soluble fibre.
Soluble fibre may lessen the amount of cholesterol that is absorbed by your body. Soluble fibre is present in a variety of foods, including oats, kidney beans, Brussels sprouts, apples, and pears.the use of whey protein
The whey protein found in dairy products may be the cause of several of the above-mentioned health benefits. Whey protein supplements have been shown in trials to lower blood pressure, LDL cholesterol, and total cholesterol.
4. Be more physically active and spend the most of the week working out.
Increased physical activity lowers cholesterol. You can increase high-density lipoprotein (HDL) or the “good” cholesterol via moderate physical activity. Work your way up to at least 30 minutes of exercise five days a week, or 20 minutes of vigorous aerobic activity three times a week, with the consent of your doctor.
By increasing your physical activity, even for short periods of time several times a day, you might start to lose weight.
Consider: daily, briskly strolling during your lunch break; using a bicycle to get to work; taking part in a sport you love
To help you stay motivated, think about finding a training partner or joining an exercise club.
Quit smoking.
Your level of HDL cholesterol rises when you stop smoking. The benefits are immediately apparent:
Within 20 minutes of stopping, your blood pressure and heart rate return to normal, reversing the surge caused by cigarettes. Three months after stopping, your blood circulation and lung function start to improve. After giving up smoking for a year, your chance of having heart disease is cut in half.
Lose weight
Any amount of excess weight raises your cholesterol.
Small changes add up. If you do, swap out your sugary beverages for tap water. When snacking on air-popped popcorn or pretzels, keep an eye on the calories.
Consider sherbet or low- or no-fat candies like jelly beans if you’re seeking something sweet.
Find ways to get more exercise every day, such as parking distance from your workplace or using the stairs instead of the elevator. Take walks during your breaks at work. Intensify your standing work, such as yard maintenance or cooking.
Stop drinking
Although drinking alcohol in moderation has been linked to higher HDL cholesterol levels, the advantages aren’t big enough to encourage others to start drinking.
Alcohol abuse raises the likelihood of serious health problems such high blood pressure, heart failure, and strokes.
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