Generally, high levels of body cholesterolare a known significant contributor to heart-related diseases and attacks. Although some medications help to improve cholesterol levels, making lifestyle changes is often the best way.
This article will highlight some tips to help you lower your body cholesterol and maintain it.
This is an obvious tip to lowering your cholesterol level; however, there is more to it than meets the eye. Many people are aware of this and they look for services that can create meal plans for them. However, the best way to do this reading heart-healthy diet plan service online reviews to know which one is right for you.
Here are a few areas to promote healthy eating for a reduction in cholesterol levels.
Eliminate Trans-Fat Intake
Mainly, these fats appear as “partially hydrogenated vegetable oil“ on some food labels. Trans fat is famous for being a factor in increasing cholesterol levels in the body. And some common examples of foods with trans fat include crackers, margarine, cakes, and store-bought cookies.
Increase Soluble Fiber Intake
Soluble fibersare famous for their ability to reduce the absorption of cholesterol into the bloodstream. Some feedback and user comments on Us-reviews.com suggest that these types of foods hasten digestion speed. Examples of soluble fiber-rich food include kidney beans, apples, brussels sprouts, and oatmeal.
Reduce Saturated Fats
Mainly found in full-fat dairy and red meat products, these foods are famous for raising body cholesterol levels. Generally, no or low intake of saturated fat will reduce the low-density lipoprotein in the body, which is “bad” cholesterol.
Eat More Omega-3 Fatty Acid Foods
Primarily, omega-3 doesn’t affect low-density lipoprotein cholesterol; however, they possess other heart-heart benefits. Increased eating of this type of food will result in less cholesterol in the body. Examples of omega-3 fatty acid foods are walnuts, herring, salmon, and mackerel.
Exercise More Often
According to medical experts, physical activities and exercises play a significant role in affecting cholesterol levels. Moderate exercises can increase high-density lipoprotein, which is the “good” cholesterol.
At least five days a week, try performing thirty minutes of moderate to vigorous exercises. Other physical activities like playing a sport or riding a bike can go a long way to raise the HDL cholesterol level.
Although the benefits of quitting the smoking habit don’t center on lung improvement, it also helps to improve the body’s high-density lipoprotein- the “good” cholesterol.
The benefits of quitting the smoking habit tend to occur quickly. Generally, within twenty minutes to three months of not smoking, the person’s blood pressure and lung function return to normal.
Moderate Intake of Alcohol
The cholesterol level in humans gets easily affected by alcohol intake. Primarily, moderate consumption of alcohol has gotten linked to higher levels of high-density lipoprotein. Regardless, this benefit of alcohol isn’t enough to recommend as a form of medication.
Moreover, too much alcohol intake has its detriments to our health, such as heart failure, strokes, and high blood pressure. A recommended dosage would be one to two drinks daily for women and men, respectively.
Lose Some Pounds
If you are unaware, having unneeded extra pounds equates to high cholesterol levels in the body. If you are a sugary beverage fanatic, try switching to tap water. To help you lose some pounds, you can try snacking on pretzels or air-popped popcorn. You can also add a few physical activities to help you lose some pounds.
High cholesterol in the blood can be detrimental to human health. And further studies have shown that low-density lipoprotein is a significant killer. The best way to attain and maintain healthy living will be by following the suggested tips above. With strict commitment to the tips mentioned above, you can be sure of lowering your body’s cholesterol level.