High cholesterol raises your chances of developing heart disease and having a heart attack. Medications can assist you in lowering your cholesterol. If you’d prefer to make lifestyle changes to lower your cholesterol first, try these five changes.
If you already take drugs to decrease cholesterol, these changes may help them work better.
1. Eating Heart-Healthy Foods
- Breakfast with a bowl of oatmeal is a simple first step in lowering cholesterol.
- Barley and other whole grains, including oats and oat bran, can help reduce the risk of heart disease because of the soluble fiber they contain.
- Eating two ounces of nuts a day can help in lowering cholesterol levels.
- Eating rich soluble fiber foods, such as okra, eggplant, kidney beans, lentils, and fruits such as apples, strawberries, citrus fruits, etc., have rich soluble fiber content.
- Substituting butter, lard, etc., with vegetable oils, i.e., sunflower, safflower, and others.
- Another powerful way of lowering cholesterol is including soybean in your diet and foods like soy milk and tofu.
- Adding whey protein can help in reducing cholesterol.
2. Everyday Exercise
High-density lipoprotein (HDL) cholesterol, also known as “good” cholesterol, can be raised with moderate physical exercise. Work up to 30 minutes of exercise five times a week, or 20 minutes of vigorous aerobic activity three times a week, with your doctor’s approval.
Consider going for a daily brisk walk during your lunch hour, riding your bike to work, or participating in a favorite activity.
3. Quit Smoking
Smoking cessation raises HDL cholesterol levels. The advantages appear quickly:
Your blood pressure and heart rate recover from the cigarette-induced surge within 20 minutes after quitting. In addition, your blood circulation and lung function start to improve three months after you quit smoking. As a result, your risk of heart disease is half that of a smoker within a year after quitting.
4. Lose Weight
Carrying even a few extra pounds raises cholesterol levels. Small adjustments add up. Switch to tap water if you consume sugary beverages.
Look for methods to add extra movement to your daily routine, such as taking the stairs instead of the elevator or parking further away from your workplace. During your work breaks, go for a walk. Increasing standing activities, such as cooking or yard work, is a good idea.
5. Moderate Consumption Of Alcohol
Moderate alcohol consumption has been associated with better HDL cholesterol levels, but the evidence isn’t strong enough to suggest alcohol to anyone who doesn’t already consume it.
Consume alcohol in moderation if you choose to do so. For healthy individuals, it means no more than one drink per day for women of all ages and men over 65 and no more than two drinks per day for males 65 and younger. Drinking too much alcohol can cause major health issues such as high blood pressure, heart failure, and strokes.
When it comes to lowering cholesterol levels, healthy lifestyle modifications aren’t always enough. If your doctor prescribes medicine to help you lower your cholesterol, follow the directions carefully while making healthy lifestyle changes. Changes in your lifestyle can help you keep your medication dose low.
These are the several foods and lifestyle changes to lower your cholesterol levels. Share it with your family and friends and help them to be healthy and fit.