High cholesterol levels can increase your risk of heart disease and stroke. Fortunately, there are many lifestyle changes you can make to help lower your blood cholesterol and improve your heart health.
According to Dr Bhupesh R Shah, Senior Interventional Cardiologist, HCG Hospitals, Ahmedabad, there are two types of cholesterol:
Low-Density Lipoprotein (LDL) Cholesterol: LDL cholesterol is sometimes referred to as "bad" cholesterol because high levels of LDL cholesterol can contribute to the accumulation of plaque in the arteries, resulting in atherosclerosis and an increased risk of heart disease and stroke.
HDL cholesterol is classified as "good" cholesterol because it helps eliminate excess cholesterol from the bloodstream and transports it back to the liver for processing and removal. Higher HDL cholesterol levels are generally connected with a lower risk of heart disease.
Tips To Lower Your Blood Cholesterol
Eat a Heart-Healthy Diet
- Saturated and trans fats should be avoided in favour of unsaturated fats.
- Poultry, fish, and lentils are good sources of lean protein.
- Increase your intake of soluble fibre found in oats, beans, fruits, and vegetables.
Limit Saturated and Trans Fats
- Reduce your consumption of red meat, full-fat dairy products, and processed foods.
- Check food labels for trans fats and aim to eliminate them from your diet.
The use of partly hydrogenated vegetable oils has been prohibited by the Food and Drug Administration until January 1, 2021.
Choose Healthy Fats
Include sources of healthy fats, such as avocados, nuts, seeds, and olive oil, in your meals in moderation.
Eat Fatty Fish
Include fatty fish in your diet, such as salmon, and sardines. They are high in omega-3 fatty acids, which can aid in cholesterol reduction.
Portion Control
Be mindful of portion sizes to avoid overeating, which can lead to weight gain and higher cholesterol levels.
Also read: 5 Foods That Can Help You Get Rid of Bad Cholesterol Levels
Exercise Regularly
The American Heart Association suggests aiming for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity exercise each week.
Lose Weight
Shedding excess pounds can help lower cholesterol levels. Combine a healthy diet with regular exercise for effective weight management.
Quit Smoking
Smoking damages blood vessels and lowers HDL (good) cholesterol. Quitting smoking is a crucial step in improving heart health.
Regular Check-ups
Visit your doctor regularly to monitor your cholesterol levels and overall heart health. They can provide guidance on medications if necessary.
Remember that genetics can also play a role in cholesterol levels, so even with a healthy lifestyle, some people may require medication to manage cholesterol effectively.
Also read: Biggest Mistakes You Make While Trying To Reduce Cholesterol Levels
Always consult your doctor before making significant changes to your diet or exercise routine, especially if you have existing medical conditions or are taking medications.
Taking steps to lower your blood cholesterol is a proactive way to reduce your risk of heart disease and improve your overall health. By adopting a heart-healthy diet, staying active, and making positive lifestyle changes, you can work towards healthier cholesterol levels and a stronger, happier heart.