Simple ways to improve your cholesterol
| Updated: Sep 20, 2019, 12:52 IST
Your risk of heart disease and heart attacks increase when your cholesterol levels are dangerously high. However, a few simple lifestyle changes can improve your cholesterol and help you maintain good health. These simple strategies could also help your prescribed medication improve their cholesterol-lowering effect. Here are a few ways to improve your cholesterol.
* Consume foods that are good for your heart: Reducing cholesterol levels starts with your diet. You need to ensure you are consuming the right foods to maintain good heart health in order to manage these levels. That means saying goodbye to saturated fats primarily found in red meat and dairy products. By reducing your intake of these types of foods you can reduce your low-density lipoprotein (LDL) cholesterol, which is "bad" cholesterol. You should also eliminate trans fats from your diet, which is commonly found in margarine and store-bought baked goods. What you should be consuming is foods rich inomega-3 fatty acids,soluble fibre, and protein. Add more salmon, walnuts, flaxseeds, oatmeal, kidney beans, apples, and pears to your diet.
* Exercise daily: A little physical activity every day can help increase good cholesterol (high-density lipoprotein (HDL) cholesterol). Just 30 minutes of any fitness routine can have a big impact on your health. You can even try doing an intense aerobic activity for 20 minutes at least three times a week. The key is to get your body moving so you can improve your cholesterol and reduce your risk of diseases.
* Shed those extra kilos: Losing weight can improve your overall health. Shedding the weight can also help manage your cholesterol levels if that is a cause of concern. Make sure you are keeping track of the number of calories you consume in a day. You also need to avoid sugary beverages and sweet treats. Find creative ways to be more active around the house so you don't lapse into a sedentary lifestyle.
* Consume less alcohol: Drinking alcohol in moderation can raise the levels of HDL cholesterol. One glass of alcohol for healthy adults should be ok. Increasing your intake of alcohol can increase bad cholesterol levels and lead to health issues like high blood pressure, stroke, and even heart failure.
If your condition is really bad, a few lifestyle changes may not be enough to combat the issue. Consult with a doctor to find a treatment that is right for you in addition to using these strategies.
Picture Courtesy: Google Images
* Consume foods that are good for your heart: Reducing cholesterol levels starts with your diet. You need to ensure you are consuming the right foods to maintain good heart health in order to manage these levels. That means saying goodbye to saturated fats primarily found in red meat and dairy products. By reducing your intake of these types of foods you can reduce your low-density lipoprotein (LDL) cholesterol, which is "bad" cholesterol. You should also eliminate trans fats from your diet, which is commonly found in margarine and store-bought baked goods. What you should be consuming is foods rich inomega-3 fatty acids,soluble fibre, and protein. Add more salmon, walnuts, flaxseeds, oatmeal, kidney beans, apples, and pears to your diet.
* Exercise daily: A little physical activity every day can help increase good cholesterol (high-density lipoprotein (HDL) cholesterol). Just 30 minutes of any fitness routine can have a big impact on your health. You can even try doing an intense aerobic activity for 20 minutes at least three times a week. The key is to get your body moving so you can improve your cholesterol and reduce your risk of diseases.
* Shed those extra kilos: Losing weight can improve your overall health. Shedding the weight can also help manage your cholesterol levels if that is a cause of concern. Make sure you are keeping track of the number of calories you consume in a day. You also need to avoid sugary beverages and sweet treats. Find creative ways to be more active around the house so you don't lapse into a sedentary lifestyle.
* Consume less alcohol: Drinking alcohol in moderation can raise the levels of HDL cholesterol. One glass of alcohol for healthy adults should be ok. Increasing your intake of alcohol can increase bad cholesterol levels and lead to health issues like high blood pressure, stroke, and even heart failure.
If your condition is really bad, a few lifestyle changes may not be enough to combat the issue. Consult with a doctor to find a treatment that is right for you in addition to using these strategies.
Picture Courtesy: Google Images