June 13, 2024

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Top 5 Habits to Reduce Your Cholesterol Levels

4 min read
Reduce Your Cholesterol

Cholesterol issues are something that we all or someone we know have been through at one point. Your body requires cholesterol to build healthy cells but high levels of it can lead to an increased risk of heart diseases. This is because the high cholesterol levels tend to form fatty deposits in your blood vessels, over time these deposits will grow and can ultimately create difficulties for adequate blood supply to flow through to your arteries. 

After you are tested for high cholesterol levels, you may experience symptoms of stroke, heart diseases, atherosclerosis in blood vessels, left side chest pain, pressure, fullness, and lower leg pain for instance. If you’re considering taking some serious action against high cholesterol, there are a few habits you can incorporate into your daily life. These habits can improve heart health significantly and reduce cholesterol levels to a great extent. 

From making minor lifestyle changes to adding vitamins to your diet like regular consumption of apple cider vinegar l, you may be able to reduce your cholesterol in no time.

In addition, it’s that, this article will go over some of the 5 best habits that can help those of you who may be suffering from high cholesterol. 

Regardless of whether or not your director may have prescribed some medicines for your cholesterol, we recommend you keep up with these habits that can enhance the process of maintaining your cholesterol levels. 

Be mindful about the fat

Sure, who doesn’t love a good old scoop of ice cream, a double cheeseburger, some freshly barbecued ribs, but it can also set your cholesterol levels in the wrong direction. This is because of all of the saturated fat you receive from these fatty foods.

If you plan on cutting saturated fats from your diet, you would need to lay back on full-fat dairy products like ice cream, cheese, and butter, and meat that includes pork. The goal is to ensure you maintain a top-quality diet that can help you to lower your LDL levels. As per the American Heart Association, it is recommended that people keep their saturated fat calories from 5%-6% of the total calories consumed. For instance, a 2000 calorie diet would result in you having less than 13 gms of saturated fat per day.

The idea is to switch to healthier, unsaturated fats instead. Olive oil and nuts can be a great source of unsaturated fats and can lower triglycerides while boosting HDL levels. 

Do not smoke

If you are on the road to quitting smoking, this may be another source of motivation for you. It is important that you try to maintain a healthy ratio between ‘good and bad cholesterol. If you were to quit smoking, it may not have a direct impact on your bad cholesterol but it does help improve the ratio. Cigarette smoke can lower good cholesterol and cut back from it can benefit your health and cholesterol levels significantly.

You may find yourself quitting and reverting back a couple of times, but the lifestyle change is surely worth it and can impact your health for the better in multiple ways.

Keep it away from your blood 

Soluble fiber is just what you need to block it out from your blood. Beans, oatmeal, Brussel sprouts, barley, and psyllium seeds are the right kinds of foods you need to incorporate into your diet. 

Bear in mind that though all plants have fiber, there are some that are soluble (like the foods listed above) and some that remain ‘insoluble’ as it passes through your body without breaking down. Soluble fiber is a healthy choice as it turns into a gel-like substance that can help your body lower cholesterol levels. 

Cut out your everyday source of carbs like crackers, bagels, white potatoes and instead have them replaced with sweet potatoes, black beans, oatmeal, and vegetables. In addition to maintaining healthy cholesterol levels, you may even notice a healthy change in your lifestyle

Exercise is key

More is good when it comes to exercise. However, you need to be consistent and do it daily. This is because the effects of exercise on your cholesterol last for about 24 hours. Therefore, it may not be a good idea to hit the gym 2-3 times a week and lay sedentary for the remaining time. 

It does not always have to be a tough workout, in fact, low-intensity physical activity may even be able to get you through. Staying active by walking daily for around 30 minutes or taking a run around your block counts if you do it on a daily basis. Not to mention, if you lose some bodyweight while you are at it, say about 5% of it, you get to see another great impact on your cholesterol levels. 

Throughout the week you can choose to switch between a high-intensity workout session and a low-intensity one. Incorporate some cardio, jogging or anything that can ramp up your everyday workout routine. 

Assess your job schedule

If your work is stressful you need to make some small changes to your routine to ensure you are working in a relaxed mindset and environment, Those who tend to remain stressed out about their job are more likely to have high bad (LDL) levels and lower good (HDL), contributing to an unhealthy cholesterol ratio. To maintain productivity and good health, here are some ideas you can implement on:

  • Schedule short breaks throughout the day, a quick walk will do. 
  • Make sure you use up your vacation time, even if you plan on staying home. 
  • Explore new career opportunities and try keeping up with co-workers that come from the same field as you. 

Keep up with these few lifestyle changes but remember to be consistent in them, and you should be able to see a good impact on your cholesterol levels in no time.

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