Decreased physical activity and eating habits can be the reason behind increased cholesterol. Cholesterol is a waxy, fat-like substance that the liver produces. Cholesterol can be “good” or “bad” for our body depending upon “LDL” or “HDL” respectively. You can lower your “bad” cholesterol by changing your daily habits. “Good” cholesterol keeps the walls of cells flexible and help in production of many hormones. Normal total cholesterol level should be less than 200mg/dl. The higher the HDL cholesterol the better it is.
Here are the tips to help you lower the cholesterol.
1. Adopt a healthy diet.
Healthy diet which is low in trans fat or saturated fat is one of the major steps to low your cholesterol. Even if you are taking the best medicine but not following the diet, your cholesterol is not going to get reduce. Know 9 healthiest food for you.
Here is the list of food you should avoid.
- Red meat, pork and full-fat dairy products which contains saturated fat.
- Partially hydrogenated vegetable oil used in store- bought products and fried food contains trans fat.
- Limit food items that contain too much of sugar.
Here is the list of food that help in lower cholesterol.
- Omega-3 fatty acids rich food like salmon, mackerel, herring, walnuts and flax seeds.
- Avocado, nuts, seed contain mono saturated fat.
- Olive oil contains mostly monounsaturated fat.
- Vegetable, fruits, beans,oats contain soluble fibres.
Although some cholesterol in your diet is fine, try not to overdo it. Limit foods like butter, cheese, lobster, egg yolks, and organ meats, which are all high in cholesterol.
2. Exercise more.
People who are overweight, they can easily notice change in their cholesterol level when lose weight. Try to do it for long term basis rather than for short term. Walk at least 30 minutes in the morning. Use stairs instead of lift or elevators. You can play your favourite sport or ride your bike to work. But people with cardiovascular diseases should consult a doctor before participating in intense physical activities.
3. Quit smoking.
Tobacco in form of smoking or any form is bad for you. Know How does nicotine affect you?Smoking bot only causes the cancer and lung disease but the chemicals in cigarette smoke damage your blood vessels and speed the buildup of plaques inside your arteries.
You can download QuitGuide app from both iOs and android phone. This app help you know your mood and cravings and may help you to quit smoking.
4. Drink alcohol in moderation.
When you drink alcohol in limits, the ethanol in alcoholic drinks increases HDL and reduces the risk of heart disease. Alcohol may remove cholesterol from blood and vessel walls and taken back to the liver. This reduces the risk of clogged arteries and heart disease. But always keep in mind that too much alcohol harms the liver and increases the risk of dependence. Click here to know the benefits of wine and beer.
Healthy lifestyle changes are always good for you. But many time they aren’t enough to lower cholesterol levels. If your doctor recommends medication to help lower your cholesterol, take it as prescribed while continuing your lifestyle changes.