Read on to know more of what you can do to cut back on unhealthy lifestyle choices and reduce cholesterol woes.
High cholesterol implies high risk of heart disease and strokes. While medication can come across as a solution, it is rather a temporary one. Try these 5 changes in your lifestyle habits that can have a huge impact on you & Reduce Your Cholesterol.
1. Eat heart-healthy foods
- Reduce saturated fats – Saturated fats, found primarily in red meat and full-fat dairy products raise your cholesterol level. Decreasing your consumption of saturated fats can reduce your low-density lipoprotein (LDL) cholesterol — the “bad” cholesterol.
- Skip trans-fats – Trans-fats are used in abundance in store-bought cookies, crackers and cakes. They raise overall cholesterol levels. It is advisable to avoid them totally.
- Go for omega-3 fatty acids – Foods with omega-3 fatty acids reduce blood pressure, these include salmon, mackerel, herring, walnuts and flaxseeds.
- Increase soluble fiber – Soluble fiber can reduce the absorption of cholesterol into your bloodstream. It is found in such foods as oatmeal, kidney beans, sprouts, apples and pears.
- Add whey protein – Whey protein is abundantly found in dairy products.
2. Exercise on most days of the week and increase your physical activity
Some sort of physical activity several times a day can help you begin to lose weight.
- Take a brisk walk
- Ride a bike/ walk to work
- Pick up any team sport
3. Kick the butt
Quitting smoking will have multiple benefits on your body such as these.
- Within 20 minutes of quitting, your blood pressure and heart rate recover from the cigarette-induced spike
- Within three months of quitting, your blood circulation and lung function begin to improve
- Within a year of quitting, your risk of heart disease is half that of a smoker
4. Shed those kilos
Carrying even a few extra pounds contributes to high cholesterol. Look for ways to incorporate more activity into your daily routine, such as taking the stairs instead of taking the elevator or parking farther from your office. Take short walks during breaks at work. Try to increase standing activities, such as cooking or doing yard work.
Try inculcating these lifestyle changes and see a spike in healthy body weight.