High cholesterol can be very risky in terms of several heart diseases and heart attacks. Lifestyle changes including diet and doing daily physical exercise can assist to cut your poor cholesterol levels and improve your overall health condition.
Cholesterol is prepared in your liver and plays an imperative role in doing several vital functions. Your body requires cholesterol too but too many amounts of cholesterol in your blood; it can adhere to the walls of your arteries and thin or even obstruct them. This can have an unpleasant result on your health. High cholesterol can put you at more risk in terms of promoting heart diseases and heart attacks. Poor weight gain, poor eating habits and deficiency of physical activity can increase your cholesterol levels. On the other hand, some medications can assist to improve your cholesterol level. But some lifestyle transforms can assist to reduce your cholesterol. Lifestyle transforms such as taking proper diet and day-to-day physical exercise can assist to reduce your bad cholesterol levels and you improve the overall health
What Causes High Cholesterol?
The following are the most common factors that involve your cholesterol levels:
High Rich Food In Saturated And Trans Fats: Eating these foods every day can augment the levels of LDL or poor cholesterol.
Weight gain: Being overweight can reduce the levels of good cholesterol and enhance the levels of poor cholesterol.
Not doing exercise: However, not performing exercises and being inactive can augment your LDL levels and enhance the HDL levels.
Age: Cholesterol (LDL) levels typically start to increase after 20 years.
Family History: Those with a family background having with increased cholesterol levels are highly prone to health disease.
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Best ways by which you can control your cholesterol levels:
1. Monounsaturated fats:
First of all, everyone should know that all fats are not poor for your health. Saturated fats and trans fats are harmful and thus must be taken in limited amounts. Monounsaturated fats including those in olive oil, sunflower oil, lean meat, canola oil, some healthy nuts and seeds avocados can decrease the “poor” LDL and augment the “good” HDL and eliminate the oxidation that adds to blocked arteries.
2. Quit smoking:
Smoking can enhance poor lipoproteins and reduce “good” HDL. They can also obstruct the body’s capability to transmit cholesterol back to the liver to be accumulated or broken down. Thus, if you leave smoking it can assist in reducing your cholesterol.
Physical exercise is the most vital in your day-to-day lifestyle. It assists to increase your endurance power, improve your mood and eliminate chronic diseases. Cycling, aerobics, walking, jogging, yoga and swimming some type of exercises that must be performed to reduce the cholesterol and ultimately help to improve your heart health always.
4. Lose weight:
Next most imperative lifestyle change for reducing your cholesterol levels is keeping up a healthy weight. Weight management is indispensable for overall health. To cut those added kilos you should keep a regular check on your diet, calorie consumption and the amount of physical workout you perform. Consume plenty of proteins and fruits and vegetables as they aid in reducing your cravings.
5. Healthy diet:
A well-balanced and healthful diet is most vital for lowering cholesterol levels. Your diet must comprise ample of soluble fibre and proteins. Consume a wide range of whole grains cereals such as oatmeal and oat bran and fruits including apples, oranges, prunes and pears. Legumes that include lentils, chickpeas, kidney beans and these must all be consumed as these are heart-friendly foods.
6. Manage Your Stress Levels
Stress is the main reason for heart disease. Our fast-speedy lifestyles with a steady endeavour and many things are all adding to our growing stress levels. You should know to release and not concern about problems excessively. Distressing leads to stress, which augments cholesterol levels. Every cloud has a grey inside layer and the best times are approaching! You should accept a healthy lifestyle, make the right choices and follow the doctor’s recommendation to keep your cholesterol in check properly.
7. Sugar Works like White Poison
Too much consumption of sugary foods augments levels of triglycerides, which lead to heart diseases. It is better to make use of healthier alternatives like jaggery or honey. So, don’t limit the sugar intake.
8. Decrease Portion Size to Reduce Cholesterol
Controlling your weight is an imperative part of obtaining healthy cholesterol levels, thus it is important to know your portion sizes if you are consuming to reduce cholesterol. A portion of starchy carbohydrate, like potato or pasta, this must be only about half the size. A heart-healthy piece of meat should be small always.
Thus, the above-mentioned ways help to cut your bad cholesterol levels easily.