5 Top Lifestyle Changes To Improve Your Cholesterol

1. Switching to a Heart-healthy diet

A precise change in your regular diet can certainly work wonders in terms of reducing cholesterol and maintaining a proper, disease-free lifestyle.

Fat is certainly a healthy element necessary to be incorporated in any balanced diet but saturated and trans fats can lead to a gradual rise in the level of Low-density Lipoprotein (LDL) Cholesterol which is a vice.

This can certainly lead to increased cholesterol deposits in the blood vessel walls giving way to blocked arteries, strokes, and even kidney failures.

Thus, try to restrict the consumption of bad fats which is primarily found in food items like Butter, coconut, or palm oil, partially hydrogenated vegetables like margarine.

Under foods of animal origin Meat, shrimps, liver organs, egg yolks, and full-fat dairy products should be strictly restricted, etc. Also try switching to olive, canola, or sunflower oils while cooking. 

Eat more of fresh fruits and green veggies for they can lead to an increase in important cholesterol-lowering components in your diet, which are genuinely rich sources of fiber, vitamins, and minerals.

Instead of cholesterol-enriched meat go for fish items like salmon, mackerel, tuna, and sardines which is an equally good source of omega-3 fatty acids, legumes, and lentils such as sprouts, kidney beans, chickpeas, lima beans, nuts like almonds, and walnuts, ground flax seeds, peas, and pulses.

Try to attempt at least one ‘meatless’ meal throughout the week. Put in a lot of soluble fiber content in your meal which includes whole grains such as oat bran, barley, corn, etc.  

Limit the consumption of salt in your diet and try switching to saltless cooking at times to keep the level of blood pressure under control, for too much consumption of sodium in your diet can lead to rising risks of heart diseases.

Usage of salt should remain to nearly one teaspoon, a day.

The Harvard T.H. Chan School of Public Health states that a study conducted using a randomized controlled trial demonstrated that patients with cardiovascular disease who followed a Mediterranean diet supplemented with either extra-virgin olive oil or nuts, both of which contain healthy unsaturated fats, experienced a decrease in major cardiovascular events over a follow-up period of 4.8 years due to the decline of cholesterol.

2. Resort to regular physical activities and workout

Try maintaining a healthy workout regime regularly to keep up with the pace of HDL or High-density lipoprotein Cholesterol which constitutes good fat.

If not intensive training, go for a moderate workout routine of up to 30 to 45 minutes for five days a week.

If not alone, try switching to group exercising with gym buddies together to keep up with the spirit!

You can also switch to fun activities like Zumba, or aerobics three times a week.

Even going for a sweaty session of Brisk walking, jogging, or playing any favorite outdoor sport like Basketball or football can surely help.

Barring that, try and meditate for at least 20 minutes a day. It puts a very calming effect on the body, helps in releasing the tension, and gives you a good sleep.

An optional input into your workout regime can include protein shakes. But it is essential to add whey protein which has similar health benefits as that of other dairy products.

3. Supplement addition

Try to add a few nutritional supplements in your diet to cope up with the deficiency, if any. Dietary supplements such as Plant sterols can help in the proper absorption of cholesterol.

Omega-3 fatty acids cover an essential aspect in any balanced diet which has its natural richness in fish.

But artificially, one can also resort to fish oil supplements especially people with major heart risks or high triglyceride levels.

Make sure that the supplement consists of nearly 1,000 mg of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

Other supplements such as Red yeast rice which is considered to be a common source of seasoning in many Asian countries is also widely available as a cholesterol-treating dietary supplement.

Generally, the recommended dose of yeast rice is usually 1200 milligrams twice a day.

There is another dietary supplement specifically available for treating cholesterol in the market known as Metamucil which is originally Psyllium Husk.

Though it is an optional tip to use additional supplements, it is always recommended to take proper advice from your doctor before starting.

4. Limit alcohol, quit smoking

Alcohol certainly adds a considerable proportion of extra calories into your diet which in turn raises the level of Blood pressure and Triglyceride.

The risks of heart diseases and unnecessary weight gain increases.

Although complete curtailment can be compromised, drinking alcohol in moderation is necessary. One glass of wine or a limited amount of hard liquor is still acceptable, though not regularly.

For men, it may range from one to two drinks a day, and for women not more than one.

Smoking severely raises LDL and often the tobacco tar in the lungs transforms the immune cells dysfunctional to carry the good cholesterol from blood vessels to the blood.

Often quitting smoking can raise the level of good cholesterol in the bloodstream by 5%.

According to a recent article posted on Westmed Family Healthcare, scientific evidence has demonstrated that smoking has a well-established impact on raising cholesterol levels and increasing the presence of another type of blood fat known as triglycerides. Moreover, the consumption of alcohol has also been found to exert an influence on cholesterol levels.

Thus, smoking should be strictly taken under control, both passive and direct. A regular and sufficient amount of water is recommended daily (5 to 6 liters).

Try to introduce fruit juices or breakfast smoothies into your diet using fresh fruits like banana, fat-free almond milk, cinnamon, and the goodness of chia seeds. Try it!

5. Losing weight and burning calories

Though this change is well elaborated under regular workout and physical exercise but still, it is imperative to ensure more and more bodily functioning activities into your lifestyle like taking the stairs instead of the elevator or something like parking your car at a far-off distance from your office.

Engaging in workouts is considered the most effective method to lose weight by burning calories. According to the Center for Disease Control and Prevention, the combination of physical activity that expends calories and a reduction in calorie intake creates a calorie deficit, leading to weight loss and promoting overall health for your body.

Switching to a cheat diet once in a week can work but most of the time, saying no to sugary beverages, and too much junk like pizzas, burgers, and fries is necessary.

Instead, snack on a handful of almonds, boiled corn, green salad, or air-popped popcorn.

If the craving for something sweet persists, go for sugar-free chocolate sometimes or even, sherbet and candies with almost nil fat like jelly beans. 

In a nutshell, switching to a few basic lifestyle changes can eliminate the effects of LDL cholesterol.

Barring the effects of LDL, even a normal well-to-do individual can follow these regimes as well. Consistency is the key. 

Bonus Tips Submitted By Viewers

6. Eat more citrusy fruits

Bad news if you don’t love citrusy fruits and good news for those who already love them.

Eating citrusy fruits has been observed to improve the quality of a person’s cholesterol.

For one, a lot of citrusy fruits contain pectin, which is a type of soluble fibre that greatly benefits a person’s cholesterol level.

Pectin actually decreased your LDL levels, which stands for low-density lipoprotein.

LDL is the ‘bad’ cholesterol because this type of cholesterol easily builds up a wall of plaque on the linings of your blood vessel.

This is why soluble fibre is very important if you want to keep your bad cholesterol levels low.

Now, fruits like lemon, lime, oranges, pomegranate, apples, many types of berries, and even grapes, can all help you to increase soluble fibre intake.

Of course, you need to try to eat them regularly for them to have significant effects.

7. Drink tomato juice every day

You would be surprised to know that tomato juice has so many healing properties due to its lycopene content. In fact, the tomato has been increasing in popularity in use for skincare.

This is because the lycopene in tomatoes has the ability to repair skin blemishes on a cellular level.

When it comes to heart health, the lycopene in tomatoes has been proven to reduce LDL cholesterol by its soluble fibre and niacin contents.

When tomatoes are juiced, you actually increase their lycopene content, isn’t that great?

You can even improve the taste (and benefit) of your tomato juice by adding other healthy veg and fruits like banana, celery, and strawberries.

The good news is, strawberries are also highly beneficial for reducing LDL cholesterol.

So, pack a punch there and drink your amazing tomato strawberry juice or smoothie. You would be happy to know being healthy can be so delicious.

We hope you have enjoyed reading it. “5 Top Lifestyle Changes To Improve Your Cholesterol.”

 

What Reduces Cholesterol Quickly?

Cholesterol is a type of fat that is found in the blood. High cholesterol can lead to a variety of health problems, including heart disease, stroke, and premature death. Luckily, there are a variety of ways to reduce cholesterol quickly and effectively. This paper will discuss the various methods available to reduce cholesterol quickly.

1. Diet and Exercise: Diet and exercise are two of the most important and effective ways to reduce cholesterol quickly. Eating a balanced diet that is low in saturated fats and cholesterol, and high in fruits, vegetables, and whole grains can help reduce cholesterol. Regular exercise can also help to reduce cholesterol by increasing the body’s metabolism and burning fat.

2. Supplements: Taking supplements that contain omega-3 fatty acids, plant sterols, and soluble fiber can help reduce cholesterol quickly. Omega-3 fatty acids are found naturally in many foods, such as fish, nuts, and seeds, and are known to help reduce cholesterol. Plant sterols, which are found in the outer layers of fruits and vegetables, can also help to reduce cholesterol. Soluble fiber, such as psyllium and oat bran, can help reduce cholesterol levels by trapping and removing cholesterol from the body.

3. Prescription Medications: Certain prescription medications can also help to reduce cholesterol quickly. Statins are the most commonly prescribed medications used to reduce cholesterol levels. Statins work by blocking an enzyme in the liver that helps to produce cholesterol. Other types of medications that can help to reduce cholesterol levels include bile acid sequestrants, niacin, and fibrates.

4. Lifestyle Changes: Making lifestyle changes such as quitting smoking, limiting alcohol consumption, and reducing stress can also help to reduce cholesterol levels. Smoking and excessive alcohol consumption can contribute to high cholesterol levels, and reducing stress can help the body to better manage cholesterol levels.

In conclusion, there are a variety of ways to reduce cholesterol quickly and effectively. Eating a healthy diet, exercising regularly, taking supplements, and making lifestyle changes can all help to reduce cholesterol levels. In addition, certain prescription medications can also be used to reduce cholesterol levels. By following these tips, it is possible to reduce cholesterol quickly and effectively.

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