TOP 7 TIPS TO LOWER YOUR CHOLESTEROL LEVEL

High cholesterol increases your risk of heart disease and heart attacks. It is therefore important that you eat a healthy diet and exercise your body regularly because this will help to lower the level of ‘bad’ cholesterol in your blood. It is necessary that you make important changes to your lifestyle.

The body needs cholesterol because it plays a crucial role in building healthy cells and it cannot function without it.However not all cholesterol is good.LDL or ‘bad’ cholesterol leads to the formation of plaques in your arteries, which can possibly lead to hardened arteries (atherosclerosis), heart disease and much more. The ‘good’ cholesterol HDL helps to remove the ‘bad’ cholesterol from your blood stream.

When you go to the hospital and the doctor tells you that you have high cholesterol levels, it means you have too much LDL and not High Density Lipoprotein. Here is what you need to do so that you can lower your cholesterol level.

Lower your intake of saturated fats

Saturated fats are normally found in red meat and dairy products and regular consumption of these foods help to raise your cholesterol to unacceptable levels. When you limit the intake of saturated fats it can reduce your Low Density Lipoprotein (LDL) level, which is a good thing.

Avoid trans fats

Trans fats are unsaturated fats that have undergone the process of hydrogenation. The result is trans fats that are not fully saturated and are known as partially hydrogenated oils, examples include margarine, pastries and cookies etc.

Eat food rich in soluble fiber

Soluble fibers are basically organic compounds found in plants that are able to dissolve in water and are indigestible. The beneficial bacteria found in the human intestines help to digest this soluble fiber. According to a scientific research, these bacteria known as probiotics help to reduce the level of Low Density Lipoprotein. Soluble fiber also helps in the absorption of cholesterol into the blood stream.

Add omega 3 fatty acids rich foods in your diet

Polyunsaturated fats like omega 3 fatty acids are good for the body compared to saturated fats. These types of fats help to lower the level of (LDL) commonly known as ‘bad’ cholesterol and this helps to decrease the risk of heart disease. Omega 3 fatty acids are heart healthy and are found in sea food and fish oil. Examples of these fish include salmon, mackerel, shellfish, and deep sea tuna like Bluefin.

Engage in physical exercise

Physical exercise can help to lower high cholesterol level. Make sure you exercise your body on most days of the week depending on the health of your body. When you exercise your body regularly, you will definitely lose weight.

Stop smoking

When you stop smoking, your HDL cholesterol level will improve. Your blood pressure and heart rate will come back to normal. If you quit cigarette smoking even for one year, you will begin to see a difference in your body.

Take alcohol in moderation

Moderate intake of alcohol has been closely associated with higher levels of HDL cholesterol, but if you haven’t tasted alcohol, kindly avoid. Healthy adults are advised to drink alcohol in moderation. Too much alcohol intake is often associated with serious health problems such as heart failures, strokes and high blood pressure.

TAKEAWAY

Healthy lifestyle changes in combination with medication helps to lower your cholesterol level. If you visit a doctor and he recommends that you take certain medication to help with your cholesterol level, take it according to the prescription while continuing your lifestyle changes. Lifestyle changes helps to keep you fit and in the long run reduce your medication to a lower level.