3 Ways To Start Lowering Your Cholesterol

Lower Your Cholesterol With These 3 Steps

Living with high cholesterol puts you at a greater risk of heart disease. Luckily, this is a risk that you can manage. Alongside your prescribed medications, there are simple lifestyle changes you can adopt to boost the effectiveness of your medicine and get your health on the right track.

1. Change Your Diet.

Fine-tuning your diet can help immensely in lowering your low-density lipoprotein (LDL) cholesterol, widely known as the “bad” cholesterol. Some of these changes include:

· Reducing your intake of saturated fats. Foods rich in saturated fats, such as red meat and full-fat dairy products, will increase your levels of cholesterol. Cutting down on these foods is a great step in the right direction.

· Avoiding trans fats. They can raise your levels of “bad” cholesterol, and lower your levels of “good” cholesterol (high-density lipoprotein). This means avoiding fried foods, baked goods, and margarine, which are known to contain trans fats.

· Choosing foods rich in omega-3 fatty acids. They do not contribute to your cholesterol levels, and they keep your heart health in check. Instead of red meat, opt for a healthier alternative, such as salmon, mackerel, lake trout, etc.

· Adding soluble fiber to your diet. Soluble fiber helps because it binds with your LDL cholesterol in the digestive system, keeping it from being absorbed in your bloodstream. Fiber-rich foods are a staple when it comes to a healthy heart. Oatmeal, apples, beans, and nuts are a great source of soluble fiber.

2. Get Regular Exercise.

Exercise can be a powerful tool in your combat against cholesterol. Even moderate physical activity can help you raise your levels of “good” cholesterol. With your doctor’s approval, you can set up an exercise regime of 30 minutes, five times per week. If you are not a fan of exercising, you can include other activities in your daily routine like taking walks, riding a bike, or dancing.

To keep your motivation on the rise, team up with a buddy, or consider joining a fitness center.

3. Lifestyle Changes.

To keep your cholesterol in check, try ditching some of your bad habits like smoking and excessive drinking. If you like to drink, do it in moderation. Managing your weight can also be very beneficial for your cholesterol levels.

Sometimes, even a few extra pounds can add up to higher cholesterol. This is why losing as little as 5% of your weight can go a long way.