How To Lower Your Cholesterol

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High cholesterol levels are dangerous and can lead to a number of cardiovascular problems. Healthy lifestyle changes can lower your risk of developing these health issues.

Cholesterol is used by the body to make enzymes, vitamin D, and hormones. This waxy substance is found in all the cells within your body. Although your body can produce all the cholesterol needed to maintain health, it is also found in animal foods like meat, dairy products, and eggs. Too much cholesterol in your blood can form plaque and stick to your artery walls, which can cause your arteries to narrow or become blocked.

The U.S. National Library of Medicine reports that unhealthy lifestyles are the leading cause of high cholesterol. A diet filled with processed foods, fried foods, fatty proteins, and dairy products can raise cholesterol levels. Cigarette smoking causes several health problems, including high cholesterol levels. A sedentary lifestyle can lower good cholesterol. In addition to these lifestyle issues, age, obesity, and weight can contribute to higher cholesterol levels.

Health conditions caused by high cholesterol

When you suffer from high cholesterol, plaque can build up in your arteries. A blood clot can prevent blood from flowing into a coronary artery if the plaque ruptures. When this occurs, the amount of oxygenated blood to the heart can be reduced or blocked, resulting in angina or a heart attack. Plaque can also form in other arteries in the body and lead to peripheral arterial disease, carotid artery disease, and stroke. To lower your cholesterol, you must eat a healthy diet, exercise regularly, and lose weight.

Dietary changes to reduce cholesterol levels

Years of unhealthy eating can cause increased cholesterol levels. Luckily a few dietary changes can lower your cholesterol levels and improve your cardiovascular health. Let's look at how you can easily incorporate these changes into your diet.

Fat—Saturated fat in dairy products and red meat can increase total and LDL cholesterol levels. Another dangerous type of fat is trans fat, which raises LDL cholesterol levels while decreasing HDL cholesterol levels. Trans fats are also found in commercially prepared snacks and fried foods.

Omega-3 fatty acids – Omega-3 fatty acids are healthy fats that increase HDL cholesterol levels while lowering triglycerides. Salmon, herring, and mackerel contain abundant amounts of omega-3 fatty acids. In addition to these fatty fish, you can get omega-3 fatty acids in almonds, flaxseeds and walnuts.

Fiber – Fiber offers numerous heart benefits. There are two different types of fibers- soluble fiber and insoluble fiber. Soluble fiber attaches to cholesterol and helps remove excess cholesterol from the body. One of the most popular forms of soluble fiber is oatmeal. WebMD reports that consuming this type of fiber can help lower your risk of cardiovascular disease. Insoluble fiber is found in whole wheat, brown rice, and the seeds and peels of fruits and vegetables. Insoluble fiber helps to flush toxins from the digestive system and improve digestion.

The benefits of an active lifestyle

Exercise helps increase HDL cholesterol levels. Experts recommend that everyone who is able should get at least 30 minutes of exercise each day. Incorporate aerobic and strength training exercises into your daily activities for best results. If it seems impossible to carve out 30 minutes for exercise, break your physical activity into two 15-minute or three 10-minute sessions.

Stop smoking

When you stop smoking, your HDL cholesterol levels will improve. Additionally, within 20 minutes of stopping smoking, your heart rate and blood pressure decrease. After one year of being smoke-free, your risk of developing heart disease is cut in half.

Weight loss

Losing as little as ten percent of your body weight can decrease cholesterol levels. If you are overweight, evaluate your diet and physical activity levels and begin making changes. Eating whole foods and a healthy snack can help lower cholesterol levels. Additionally, increasing your activity levels can help you lose weight and lower cholesterol.

Alcohol consumption

Moderate alcohol consumption has been shown to increase HDL cholesterol levels. It is important to note that the benefits of alcohol consumption are not strong enough to recommend those who do not drink to begin drinking. When it comes to alcohol consumption, women should not drink more than one alcoholic beverage, and men should not consume more than two alcoholic beverages a day.

High cholesterol levels are dangerous and can lead to cardiovascular problems, including heart disease, stroke, and peripheral artery disease. Healthy lifestyle changes can lower one's risk of developing these health issues. One should get active, get in shape, and eat a healthy diet to reduce cholesterol levels.

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