How to Reduce Your Cholesterol
High level of cholesterol in the body has a lot of adverse effect on the health of individuals. This can cause some disease such as heart disease and heart attacks among others. However, the good news is that there are some lifestyle changes which can help in improving your cholesterol levels. In the event that you have decided to make lifestyle changes, try out the five favorable changes we mention in this article. In addition to this, if you are already taking medication, these changes can enhance their effect on reducing the level of cholesterol.
5x advice for reducing your cholesterol.
1. Consume enough polyunsaturated and monounsaturated fats
Polyunsaturated and monounsaturated fatty acids play a massive role in reducing the level of LDL. Excellent source of these two fats includes many plant-derived oils such as canola, safflower, sunflower, olive, grapeseed, and peanut oils. Other recognized source is fatty fish such as (salmon, tuna, trout, herring, and mackerel), seeds, nuts, avocado, and soybeans are also excellent sources.
2. Stay away from refined sugars and grains
Another excellent source of fiber is whole grains. As an alternative to refined flour and white rice, you can try whole-wheat flour and brown or wild rice. Another good choice is old-fashioned oatmeal; however, not the quick-cooking versions which much of the fiber content has been washed away during processing.
It is also vital to avoid substituting sugar for fat. This could be one of the most dangerous choices, and the individual can make. The sugar content of low-fat salad dressings and sauces can be increased by food manufacturers purposely to add flavor. If you notice the presence of sugar, corn syrup or any other word that ends with "ose" at the top of the list of ingredients, it is important to choose a higher-fat version that does not have the trans fats. You should also stay away from refined sugars and grains if you want to lose weight fast.
3. Stop smoking
Putting an end to smoking improves the level of HDL cholesterol. The benefits associated with this are rapid: just after 20 minutes of stopping your smoking, your blood pressure and heart rate will recover from the spike which occurs as a result of smoking. Conversely, after three months of putting an end to smoking, blood flow and lung function are beginning to improve. Finally, after a year of non-smoking, the risk of heart disease is reduced to half compared to that of smokers.Stop smoking has more benefits. It will make you perform better in bed and supports relieving back pain.
Even carrying a few extra pounds contributes to a high level of cholesterol. Small changes all add up together. If you are a fan of sugary drinks, change to tap water. Take snacks which are air-popped popcorn or pretzels, but ensure that you monitor the caloric content. If you like something sweet, try sherbet or sweets without fat or low fat, such as jelly beans.
Look for ways to include more activities in your daily routine; for example; you can make use of the stairs rather than taking an elevator or parking far away from your office and take some stroll. During a break at work, you can engage in walking. Finally, try to increase standing activities, such as cooking or working in the backyard. It can also benefit getting confidence or in reducing the risk of diabetes.
5. Drink alcohol moderately
Moderate alcohol consumption is associated with higher levels of HDL cholesterol - but the benefits are not strong enough to recommend alcohol to those who have not started drinking.
In the event that you drink alcohol, do it moderately. The recommended amount for healthy adults is one drink per day for women of all ages and men over 65 years, and up to two drinks per day for men 65 and younger. Taking a high quantity of alcohol can lead to serious health problems, including high blood pressure, heart failure, and stroke among others.
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