While you can't change some factors contributing to high cholesterol, you can positively impact it through diet and exercise. Certain foods, herbs, and supplements may also help. Consider these 20 strategies to lower high cholesterol levels and maintain a happy, healthy body.
TWENTY WAYS TO REDUCE HIGH CHOLESTEROL
Looking for a healthier lifestyle? Here are twenty methods to consider for lowering high cholesterol levels, ensuring your body remains happy and healthy.
1. LOSE WEIGHT
The belief that only overweight individuals have cholesterol issues is a myth. Experts indicate that excess weight can lead to higher storage of LDL, or 'bad' cholesterol. Genetics can also play a role in your cholesterol levels.
By consuming healthier foods, you can reduce high cholesterol and facilitate weight loss. A nutritious diet can also prompt your liver to absorb less cholesterol, preventing new fat deposits. Additionally, weight loss can increase your HDL, or 'good' cholesterol levels.
2. QUIT SMOKING
If you're looking for another reason to quit smoking, consider its impact on cholesterol levels. Smoking not only raises your risk of cardiovascular diseases but also affects how your body handles cholesterol.
Tar, a toxic chemical from burning tobacco, damages cells that remove cholesterol from your blood vessel walls. This damage may contribute to the clogged arteries often seen in smokers.
3. AVOID TRANS-FATS IN YOUR DIET
Eliminating saturated fats from your diet is beneficial, but replacing them with trans-fats is not. Hydrogenation, used by manufacturers, solidifies unsaturated fats or vegetable oils at room temperature.
Trans-fats not only raise your overall cholesterol but also lower the levels of beneficial cholesterol (HDL). Common sources of trans-fats include margarine, shortening, and processed foods containing partially hydrogenated oils. To lower cholesterol levels, it's best to avoid trans-fats.
4. EAT HEALTHY POLYUNSATURATED FATS IN MODERATION
To lower high cholesterol and decrease your risk of cardiovascular disease, replace saturated and trans fats with polyunsaturated fats. Omega-3 is a type of beneficial polyunsaturated fat that can help lower your LDL cholesterol. Studies indicate that these healthy fats might also reduce the risk of developing Type 2 diabetes.
Sources of Omega-3 fatty acids include fatty fish such as tuna, salmon, herring, and mackerel. Walnuts, almonds, pecans, and seeds are also rich in Omega-3. For those who do not enjoy seafood, Omega-3 fish oil supplements are an alternative.
5. ENGAGE IN REGULAR EXERCISE
Combining a healthy diet with regular exercise can lead to weight loss, body toning, and reduced cholesterol levels. Obesity is linked to numerous health issues, including coronary disease, diabetes, high blood pressure, and certain cancers. Exercise not only lowers the risk of obesity but also decreases bad cholesterol and increases good cholesterol.
Research indicates that activities as simple as walking can provide cholesterol-lowering benefits. The more you exercise, the greater the reduction in bad cholesterol, leading to a healthier body. Consult your primary healthcare provider for an exercise plan that suits you best.
6. EAT MORE FIBER
Soluble fiber is excellent for maintaining digestive health and regular bowel movements. It also aids in lowering cholesterol levels as it serves as the primary nutrient source for the beneficial probiotics in your gut.
These microorganisms can reduce the levels of bad cholesterol. Foods high in fiber are also rich in vitamins and minerals. To increase your fiber intake, include more whole grains, beans, lentils, and fruits in your diet.
7. AVOID ALCOHOL OR DRINK IN MODERATION
Excessive alcohol consumption can harm your liver and lead to other severe health issues. Yet, moderate alcohol intake might raise your beneficial cholesterol levels and aid in the removal of cholesterol from your blood vessels for liver filtration.
8. CONSIDER PLANT CHOLESTEROL
Plant sterols and stanols, found in most vegetable oils, have not been confirmed to decrease coronary disease risk, but they may assist in lowering high cholesterol levels.
9. TRY DIETARY SUPPLEMENTS
A diet rich in various healthy whole foods typically provides sufficient vitamins and minerals. Nonetheless, certain dietary supplements, such as psyllium, CoQ10, and fish oil, are known to help lower high cholesterol levels.
10. ENJOY GREEN TEA
It may come as a surprise that your preferred tea could help lower cholesterol. You might already be enjoying it for its various health benefits. Both green and black teas have been shown to reduce levels of harmful cholesterol.
11. EAT GRAPEFRUIT
The grapefruit diet, a recurring fad, has its share of questionable claims. However, incorporating a grapefruit into your daily diet can aid in lowering cholesterol levels.
12. DRINK PLENTY OF WATER
While water alone may not directly combat high cholesterol, it supports bodily functions that do. Recent research indicates that increased water consumption can significantly decrease the risk of coronary disease by 60 percent and reduce obesity risk, contributing to healthier cholesterol levels.
13. THE EDIBLE EGG
The chicken egg, especially the yolk, has been the subject of much debate due to its cholesterol content. Despite previous advice to limit egg consumption, current studies have reversed those guidelines, revealing that the lutein found in egg yolks is beneficial for heart health.
14. LOWER YOUR STRESS LEVELS
Chronic stress is considered a major health adversary. It activates your survival instincts and floods your bloodstream with stress hormones, potentially raising your cholesterol levels. To counteract this, seek natural relaxation methods such as yoga, journaling, or leisurely nature walks.
15. EMBRACE THE GARLIC
Garlic, a remedy used for millennia, continues to demonstrate its health benefits in modern studies. This robust bulb not only supports heart health but also may reduce cholesterol levels.
16. LAUGH MORE OFTEN
Research indicates that laughter triggers the release of hormones in your brain that produce nitric oxide, a natural anti-inflammatory agent that can benefit your blood vessels and possibly prevent cholesterol accumulation.
17. DISCOVER THE BENEFITS OF SOY
Globally, many prefer soy protein over animal protein. Soy is known to reduce harmful cholesterol and decrease the risk of heart disease. Options include soy milk, tofu, soy nuts, and tempeh.
18. CONSIDER HOLY BASIL
Beyond its culinary appeal, basil varieties, especially holy basil, have shown potential in preliminary studies to reduce the risk of diabetes and lower cholesterol, with further research ongoing.
19. CONTEMPLATE WHEY PROTEIN
Scientists suggest that whey protein found in dairy products can be good for your health. Consuming whey protein supplements might help in reducing LDL and total cholesterol levels. Studies also indicate that it could lower the risk of developing hypertension.
20. TURMERIC
Recent studies have highlighted an ancient herb long utilized in Indian medicine. Whether used as a culinary spice or a dietary supplement, this golden root powder might lower the risk of cardiovascular disease and reduce overall cholesterol levels.
Doctors often prescribe statin drugs to manage cholesterol, but their side effects can be concerning, leading many to hesitate before taking them. Fortunately, numerous natural alternatives exist to support cholesterol management.
It's crucial to consult with your healthcare provider before trying any dietary supplements. You should never stop or alter the dosage of your cholesterol medication without professional guidance. Adopting a healthy lifestyle is a key strategy in managing high cholesterol.
Isn't it worth considering natural options first? Integrating some of these methods could significantly influence your life and help manage high cholesterol.
Source: www.powerofpositivity.com
