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What is Cholesterol?Ĭholesterol is a waxy substance often found in the blood. For a majority of us suffering from high levels of cholesterol, there’s no need to pack the cabinets with medicines, rather natural and lifestyle-based changes can help reduce cholesterol permanently and effectively.īefore we discuss the lifestyle and diet changes you should make, lets’ start with the basics. It is possible for us to reduce the cholesterol levels quickly without the need for medications by making some simple lifestyle and diet changes. If (typeof(window.Did you know a 10 percent drop in your cholesterol levels can reduce the risk of heart attack by 20 to 30 percent? (adsbygoogle=window.adsbygoogle||).requestNonPersonalizedAds=1 (adsbygoogle=window.adsbygoogle||).pauseAdRequests=0 (adsbygoogle=window.adsbygoogle||).pauseAdRequests=1 You may need to try a few things to figure out what helps you relax. Read a good book while sipping a cup of tea or go for a brisk walk with friends to talk about what’s bothering you. Some people find exercise relaxing while others need to veg out on the couch. There are a lot of ways to naturally relax. In order to normalize it, it’s important to de-stress and to get rid of any anxiety that’s plaguing you. The more stressed out you are, the more likely it is that your cholesterol will skyrocket. If you mindlessly snack on chips when working, reach for carrot sticks instead. For example, if you eat a lot when you’re frustrated, try taking a walk instead. When it comes to losing weight, you don’t need to do a major overhaul all at once. Make the changes necessary to lose between five and ten percent of your weight. Take a good look at your daily routine, your eating habits and your workout plan. Even losing just five percent of your weight may improve your cholesterol level. If you carry any extra weight, it could be contributing to your high cholesterol. For adults, that means one drink per day for women and for men who are over the age of 65, and two drinks for men who are under the age of 65. If you do currently drink alcohol, make sure to only drink it in moderation. Within 15 years, your risk of heart disease will be as low as a non-smoker’s.ĭrinking a moderate amount of alcohol may improve your HDL levels, but that’s not a good reason to start drinking if you don’t currently drink. Within one year, your risk of heart disease will be 50% less. After just 20 minutes following your last cigarette, your heart rate and blood pressure will both decrease. Not only will quitting smoking improve your HDL cholesterol level, but it comes with a host of other perks. If you’re a smoker, this is a perfect opportunity to finally quit. Remember, even something as simple as taking the stairs instead of the elevator is beneficial. If you’re having trouble staying motivated, join an exercise group or find a friend to workout with. Take a walk during your lunch break, ride your bike to work in the morning or play your favorite sport with friends. If you’re not used to working out, it’s important to find an exercise that you enjoy.
#How to lower cholesterol full
If you don’t want to workout for a full 30 minutes, add three sets of ten minutes each. Physical activity raises HDL cholesterol and it’s recommended that you workout for at least 30 minutes every day. Exercise has been known to improve cholesterol, even if you just workout at a moderate intensity. Whether or not you’re currently exercising, you should increase the amount that you exercise and workout most days per week. People with high cholesterol should also eat more soluble fiber, which is found in oats, oat bran, fruits, lentils, beans and vegetables. Salmon, herring and mackerel are all packed with omega-3 fatty acids, as are flaxseeds, walnuts and almonds. These foods are good for your heart and increase HDL, which is your good cholesterol. It’s also good to eat foods that are rich in omega-3 fatty acids, which do not affect LDL cholesterol. However, lean cuts of meat, low-fat dairy and olive oil have healthy fat that improve heart health. Saturated fats, like the ones you find in red meat and dairy products, will raise your cholesterol. Getting rid of trans fats and eating more healthy fats is a good start. Eat Foods That Are Good For Your Heart DreamstimeĮven if you’ve been eating unhealthy for years, making certain changes to your diet can lower your cholesterol and improve the health of your heart. By following the following five tips, you may even be able to stop taking cholesterol medication or find that your medication works better than before. If you need to lower your cholesterol, it’s important to make certain lifestyle changes. People who have high cholesterol have an increased risk of heart disease and heart attack.