Cholesterol can stop your life; cholesterol can pull the plug and cut short your life. That’s why everyone wants to know ways to enjoy a deep fried samosa and not worry about cholesterol. These 20 ways to reduce cholesterol naturally will help you understand the mechanics of cholesterol, cholesterol food and ways to increase good cholesterol.
1) Quit smoking
Staying away from smoking not only improves good cholesterol, but also decreases your blood pressure – which further cuts the risk of various heart diseases. Hence, quit smoking to live a healthy life free of high cholesterol. Cholesterol level: 20 ways to reduce cholesterol naturally
2) Limit your alcohol intake
Drinking too much alcohol can lead to serious health problems, including high blood pressure, heart failure and stroke.
3) Exercise on most days of the week
Exercising even for 30 minutes a day will help boost good cholesterol and even help to lose weight
4) Lose weight
“Losing even 5 to 10 pounds of weight will help to lower cholesterol levels,” says Dr. Eileen. She adds, “Losing weight is the best way towards healthy living. Take simple steps to fulfill this goal – take a walk when you are bored instead of munching on food, pick up healthier options like carrots while watching a film or take stairs instead of elevators. This doesn’t end here; add more innovative ways to incorporate more activity in your daily routine.”
5) Lifestyle changes for lowering cholesterol
Eileen Canday suggests that in order to lower cholesterol one should lose unnecessary weight. She rationales with you the importance of weight loss, “Carrying some extra pounds even just a few, would contribute to high cholesterol. So losing as little as 5 to 10 pounds (about 2 to 5 kilograms) can help reduce cholesterol levels. Start by taking an honest look at your eating habits and daily routine. Consider your challenges to weight loss and ways to overcome them.”
Whether you are trying to prevent high cholesterol or you have already been diagnosed with it, exercise is great medication. It is no rocket science that exercise helps to lower high levels of cholesterol and keep heart diseases at bay. But the practical question that needs to be answered is “How low will my cholesterol levels go if I exercise regularly?”
Experts suggest that at least 40 minutes to 60 minutes of exercise on a daily basis helps in lowering 5 to 10% of LDL cholesterol and HDL cholesterol can be raised between 3 to 6%. Irrespective of whatever type, intensity and genre of exercise, you go for, it is an essential component of your cholesterol-lowering regimen.
6) Lifestyle changes for lowering cholesterol
Eileen Canday further says, “If you eat when you’re bored or frustrated, take a walk instead. If you pick up fast food for lunch every day, pack something healthier from home. If you’re sitting in front of the television, try munching on carrot sticks instead of potato chips as you watch. And, look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator. Take stock of what you currently eat and your physical activity level, and slowly work changes in.”
Facts on cholesterol
Exercise can increase good cholesterol
Daily exercise is very beneficial for healthy living; more so if you want to control cholesterol. Regular exercise can help lower bad cholesterol and increase the density of good cholesterol naturally.
Cholesterol rises after menopause
Before menopause, estrogen helps to keep cholesterol levels in check. But after a woman’s last menstrual cycle, the level of estrogen falls, making the bad cholesterol rise sharply. As the level of cholesterol rises, it also increases the risk of heart problems in many women.
Low cholesterol can be bad as well
Though we all know that high cholesterol is bad for health, on the other hand, very low cholesterol is also associated with health problems. It is important to have a steady level of cholesterol, because if the cholesterol level drops below 160 mg/dL it may increase the chances of certain types of cancer, depression and early delivery.
Kids can have cholesterol as well
Due to obesity or family history of heart disease, kids as young as two can have high cholesterol. Hence, it is important to have a medical checkup done as early as possible and keep your diet in check
Some symptoms of high cholesterol are visible to the naked eye
Generally, you come to know about high cholesterol through your doctor. But many a times reddish bumps show up on the body. They are known as xanthomas, and are caused by high cholesterol.
Excess cholesterol is not healthy for the heart; it can increase your chances of cardiovascular diseases.
But certain fats are needed for the body. Nutritionists would suggest that the total intake of fat should be anywhere between 15 – 30 percent of total calories. This depends on your physical activity.
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