Cholesterol has long been identified as an enemy of the heart. But now we know a lot about how to defeat it. You can improve your cholesterol with medications. However, there are some other more natural ways to defeat it. The following are 5 changes that you can make to your daily living to reduce cholesterol.
Eat healthy food
Not a shocker, but it is not only about eating healthy food, but it is about eating heart-healthy food. Here are some changes you can make that will help you reduce your cholesterol:
- Eliminate trans foods
- Only consume good fats. The bad cholesterol comes from LDL (low-density lipoprotein) and saturated fats, found mainly in red meat and dairy products.
- Increase your consumption of soluble fiber.
- Eat omega-3-fatty-acids-rich foods.
Increase your physical activity
Physical activity can help increase the levels of HDL (high-density lipoprotein), which is "good" cholesterol. Exercise for 30 minutes per day. Always ask your physician before getting started.
Lower Your Alcohol Consumption
Heart failure, stroke, and high blood pressure are associated with alcohol consumption. Moderate levels of alcohol have also been associated with an increase in production of HDL.
Quitting also increases your production of HDL. It has been proven that 20 minutes after quitting smoking, blood pressure, and heart rate decrease.
Being overweight contributes to high cholesterol. Cholesterol levels can be improved with a loss of as little as 5 to 10 pounds. To lose weight, you need to make an assessment of your eating habits and how you can improve.