Cholesterol is formed in your liver and performs many important functions. It helps keep your cell walls supple and requires the production of several hormones. But like anything else in the body, cholesterol creates problems when it is produced in large quantities or produced in the wrong place.
High cholesterol increases the risk of heart disease and can cause a heart attack. So, you require medications to improve your cholesterol.
Some changes in your diet can decrease your cholesterol in most parts and can provide you more tension free life with improving your heart health. But if you are going to change your lifestyle first to improve your cholesterol, take a look below and learn the four essential healthy changes.
Well, if you are already on medication, these changes can develop their cholesterol-lowering effects.
Eat Heart-healthy Foods
A few changes in your regular diet can decrease cholesterol and improve your heart health:
Reduce Saturated Fats
Saturated fats are found originally in red meat and full-fat dairy products. It helps to increase your actual cholesterol levels in most cases. Reducing the amount of consumption of saturated fats can lower your low-density lipoprotein (LDL) cholesterol, which is considered bad cholesterol.
Eliminate Trans Fats
Trans fats are a type of fat that is primarily listed on food labels to be partially hydrogenated vegetable oils. These are often used as margarine and store-bought crackers, cookies, and cakes. Your total cholesterol level is raised for the presence of this type of trans fats. But, the use of these partially hydrogenated vegetable oils has been banned by the administration.
Eat Foods Rich in Omega-3 Fatty Acids
Even though omega-3 fatty acids don't influence LDL cholesterol, they work to improve your heart and reduce blood pressure. Some foods with omega-3 involve mackerel, salmon, flaxseeds, and so on.
Increase Soluble Fiber
Your bloodstream can be affected by cholesterol. And soluble fiber helps to reduce the consumption of this cholesterol into your bloodstream. Apples, pears, oatmeal, brussels sprouts, kidney beans are sources of examples of soluble fibers.
Increasing of Exercise can Boost your Physical Activity
Exercise is one of the key drivers that can improve your overall cholesterol levels. Moderate physical activity helps in increasing high-density lipoprotein (HDL) cholesterol, which can be considered one of the best cholesterol support for your health. If possible, then try to do at least 30 minutes of exercise five times a week or continue vigorous aerobic activity for 20 minutes three times a week.
Physical activity, even with short breaks several times a day, can help you lose weight. Some good things to consider:
Taking a brisk walk daily during your lunch hour
Riding your bike when going to work
Playing a favorite sport in your leisure
While considering to stay motivated, you may look for an exercise buddy or join an exercise group.
Abstain from Smoking
Quitting smoking habits, reduces diseases, raises your HDL cholesterol levels, gives a healthier life, and ultimately increases freedom.
The benefits that arise quickly:
Stopping for at least 30 minutes, restore your blood pressure and heart rate from cigarette-induced spikes.
By quitting for three months, your blood circulation and lung function begin to develop essentially
After quitting within a year, your risk of heart disease is halved than that of a smoker
Carrying a few extra pounds of weight can contribute to high cholesterol. It needs to add small changes to your weight to give a smart lifestyle. While drinking sugary beverages is your first preference, you have to switch to tap water. You can have a snack on air-popped popcorn or any other pretzels, but keep an eye out for tracking calories. If you opt for something sweet, you can take sherbet or candies that include little or no fat, like jelly beans.
Try to add more activities to your daily routine, including using the stairs without taking an elevator or burning some extra calories away from the parking farther. Take frequent walks during your breaks at work and try standing activities, such as cooking or yard work.
Sometimes, even though healthy lifestyle changes do not give enough lower cholesterol results, it allows you to give up lots of bad habits and learn how to control yourself. If your doctor suggests any medication to help lower your cholesterol, you can take it as part of your attempts to continue your lifestyle changes. The best part is that lifestyle changes reduce your medication and make your cholesterol lower and your lifestyle more comfortable.