Cure High Cholesterol - The Best Diet Plan And Lifestyle Changes
The risk of cardiovascular diseaseand heart attacks is raised when cholesterol levels are too high. Cholesterol may be lowered with medication. Cholesterol-lowering drugs are more effective when combined with a healthy lifestyle to cure high cholesterol.
Alterations to one's lifestyle, such as more physical activity, and a healthier diet, should be the first line of defense against high cholesterol. But if you have already made these significant lifestyle changes and your cholesterol readings are still high, your doctor may suggest medication.
To help decrease cholesterol and blood pressure, eat foods high in omega-3 fatty acids, such as salmon and mackerel, and supplement with whey protein. Instead of whole grains and low-fat dairy products, choose fiber-rich meals like oatmeal, kidney beans, Brussels sprouts, apples, and pears. Avoid trans fats, often in margarine and store-bought cookies, crackers, and cakes.
Lowering cholesterol via exercise is possible. The "good" cholesterol, high-density lipoprotein (HDL), may be increased by engaging in moderate physical exercise. With your doctor's approval, you should aim for 30 minutes of exercise five times a week or 20 minutes of strenuous aerobic activity three times a week.
Increasing your HDL cholesterol is one of the benefits of giving up smoking. Both your blood pressure and heart rate return to normal about 20 minutes after your last cigarette. Your heart healthand lung capacity will begin to improve within three months if you stop smoking. Your risk of developing heart disease is cut in half within a year of giving up smoking.
Even if just a few extra pounds raises cholesterol levels. Subtle alterations may have a significant impact. Replace your sugary drinks with plain old H2O. Eat some air-popped popcorn or pretzels as a snack, but watch your calorie intake. Sherbet or low-fat sweets like jelly beans might satisfy a sweet need.
Try to find other routes to your destination or park farther away from the workplace to increase the amount of walking you do each day. Get some exercise by walking about at lunchtime and on breaks. Do more standing-up tasks, including cooking and yard work.
Good HDL cholesterol is associated with moderate alcohol use, but this advantage is insufficient to advocate alcohol to those who don't currently drink.
If you want to do so, moderate your alcohol consumption. One drink per day is acceptable for healthy women of any age and men over the age of 65, while males younger than 65 may have up to two drinks per day. Drinking excessively raises the risk of cardiovascular disease and stroke.
How To Reduce Cholesterol Levels
To improve your fiber and plant fat consumption, try eating more plants such as whole grains, fruits, veggies, and legumes. These meals lower the level of "bad" LDL cholesterol in your system. Attempt to boost your intake of omega-3 fatty acids.
Soluble fiber may also be found in kidney beans, Brussels sprouts, apples, and pears. Soluble fiber may help to lower cholesterol absorption in circulation. A daily intake of 5 to 10 grams of soluble fiber or higher lowers LDL cholesterol.
5 Simple Steps to Lower Cholesterol in 30 Days
- Make the switch to a Mediterranean diet.
- Increase your physical activity.
- Fiber should be supplemented.
- Reduce your weight.
- Consume alcohol in moderation.
Cholesterol is important in many ways, but if you have too much of it, it can build up in your arteries and cause heart disease. Cholesterol imbalances are often treated first, with a focus on lifestyle changes.
Good high-density lipoprotein and poor low-density lipoprotein levels may be improved by consuming foods high in unsaturated fats, soluble fiber, and plant sterols and stanols. Weight loss and exercise are also helpful.
Cutting down is recommended. Trans fats and tobacco products both contribute to disease and death. Cholesterol levels should be evaluated every 5 years beginning at age 20, as per CDC guidelines. If you have any worries, talk to your doctor. A simple blood sample is all that is needed after fasting for the previous night.