Lifestyle changes are important to improve your cholesterol level. To bring your numbers down, lose excess weight, eat healthy foods and increase your physical activity. If you smoke, stop smoking.
Eat heart-healthy foods
What you eat has a straight impact on your cholesterol level.
- Choose healthier fats –Saturated fat and trans fat elevate your total cholesterol and LDL cholesterol. The most widespread sources of saturated fat in the diet are processed meat, red meat, and dairy products that are not fat-free. Monounsaturated fat — found in canola and olive and oils — is a healthier option. Almond, pecans, Avocados, and walnuts are other sources of healthy fat.
- Avoid trans fats –Trans fats, which are often found in margarines and commercially snack cakes, crackers and baked cookies, are particularly bad for your cholesterol levels. Not just trans fats raise your total LDL (“bad cholesterol”), but they also lower your HDL (“good cholesterol”).
- Select whole grains –Various nutrients found in whole grains support heart health. Choose whole-grain pasta, whole-wheat bread, whole-wheat flour and brown rice. Oat bran and oatmeal are other healthy choices.
- Stock up on fruits and vegetables –Fruits and vegetables are loaded in dietary fibers, which can help lower cholesterol. Snack on seasonal fruits. Experiment with vegetable-based casseroles, soups and stir-fries.
- Eat heart-healthy fish –Some types of fish — such as tuna, cod and halibut — have less total fat, saturated fat and cholesterol than do meat and poultry. Mackerel, salmon and herring are loaded in omega-3 fatty acids, which help in support of heart health.
Lose extra pounds
Excess weight contributes to elevated cholesterol. Losing 5 to 10 pounds can help lower entire cholesterol levels initially. Start by taking a direct look at your eating habits and daily routine. Consider your challenges to weight loss — and ways to overcome them. Set long-term, sustainable goals.
Normal exercise can help improve your cholesterol levels. Do up to 20 to 60 minutes of exercise every day. Take a quick daily walk. Ride your bicycle. Swim laps. To maintain your motivation, keep it fun. Some exercise is much better than no exercise.
If you smoke, stop. Cigarette smoking enhances the risk of heart disease, lung cancer because it damages your blood vessels and speeds up the accumulation of plaque within arteries.
The similar heart-healthy way of life changes that can lower your cholesterol can help prevent you from having high cholesterol in the initial place. To control high cholesterol, you can:
- Eat a low-salt diet that includes lots of vegetable, fruit and whole grains
- Limit the amount of animal fats and use high-quality of fats in moderation
- drop extra pounds of excessive weight and maintain a healthy weight
- Quit smoking. Do not smoke
- Exercise on most days of the week for at least 20 minutes
- If you are an alcoholic Drink alcohol in moderation.