Your body needs some cholesterol to function properly. But having it in excess also has many harmful effects. It is when you have high levels of cholesterol in your blood, you suffer from Hypercholesterolemia. When this happens, the walls of your arteries get narrow or even blocked, putting you at risk of heart disease, stroke, and other life-threatening conditions.
Medication helps manage cholesterol levels but it is equally important to first make some lifestyle changes. Here are the five healthy changes you adapt to manage a healthy cholesterol level in your blood.
1- Consume Heart Healthy Food
Diet plays an important role in lowering cholesterol and improving heart health. This not only includes what to eat but also what not to eat. A healthy diet should not have trans fats and saturated fats. While you should have foods rich in omega-3 fatty acids and soluble fibres. You can also add whey protein to your diet.
Avoid cream, hard cheese, butter and ghee, fatty meat, cakes, and biscuits. Have fruits and vegetables, whole-grain bread, salmon, nuts, and seeds.
2- Exercise Regularly
Exercise aids in improving cholesterol levels. Increase your physical activity and exercise for most of the week. A moderate level of physical activity can help good cholesterol (high-density lipoprotein) to rise. The type of exercise you can perform can vary from brisk walking to swimming, and cycling.
3- Stay away from Smoking
Smoking raises cholesterol levels. And the effect can be seen on the whole of your body as it leads to cancer, stroke, and heart attack. So quitting smoking will not only have a positive impact on your cholesterol levels but also on your overall health.
4- Reduce Weight
More weight gives way to an increase in the levels of bad cholesterol (low-density lipoprotein) in your blood. Thereby increasing the risk of heart problems, which can be serious. Losing as little as 10 pounds is enough to improve your cholesterol levels.
To effectively lose weight, apart from exercising, check your meal’s portion sizes and calorie density. Your meal should have a quarter of lean protein, and another quarter of multigrain starch. You can have quinoa and sprouted grain bread in this. The remaining half of your meal should have non-starchy vegetables.
5- Avoid Alcohol
Cutting down on alcohol is another change that you should adopt in your life. Have many “drink-free” days in a week. Also, do not binge drink, which means not drinking a lot of alcohol in a short time. If you face trouble cutting your alcohol quantity, you can take the help of an expert.
Lifestyle changes can help lower your cholesterol levels in a great way. But when it becomes tough to maintain good cholesterol it is recommended to consult a doctor. Your doctor will suggest medications that will improve your cholesterol levels. However, following these lifestyle changes alongside will only aid in the process.
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