Let’s start by defining cholesterol. Our bodies require cholesterol, a waxy, fatty substance, to develop healthy cells. Although it frequently receives a bad rap, cholesterol is essential to the health of our bodies.
Different types of cholesterol exist. Bad cholesterol, or low-density lipoprotein (LDL), can form plaque in your arteries, increasing your risk of developing hardened arteries, heart disease, vascular problems, and other conditions. High-density lipoprotein (HDL), a form of good cholesterol, on the other hand, actually aids in the removal of harmful cholesterol from the bloodstream.
High LDL and low HDL levels are typically associated with high cholesterol levels.You may, however, take action right now to raise your HDL and lower your LDL. Your cholesterol levels can be enhanced by making these changes.
- Reduce weight
Even a small amount of excess weight raises your cholesterol. Minor adjustments add up. Replace your sugary drinks with tap water if you do. Keep track of the calories while enjoying air-popped popcorn or pretzels as a snack. If you’re craving something sweet, try sherbet or low- or no-fat candies like jelly beans.
Find ways to increase your daily activity, such as parking further away from your office or taking the stairs rather than the elevator. During work breaks, go for walks. Increase your standing activities, like cooking or yard work.
- Get more soluble fiber
You probably already know that fiber can improve your digestive health. However, if you believe fiber is only helpful for digestion, reconsider; it can also improve your cardiovascular health. Soluble fiber is prevalent on a list of foods low in cholesterol. To lower levels of harmful LDL cholesterol, soluble fiber absorbs cholesterol in the gut before it enters the bloodstream.
Adding more of these soluble fiber-rich foods to your diet is simple. For lunch, try curried lentils, and for dinner, try turkey chili with kidney beans. For breakfast, try oatmeal and whole grain toast.
However, it’s crucial to remember that not all “good” foods are created equal. Generally, the more processed a grain or bean is, the less likely it is to be nutritious and have health benefits. Try to stock up on fresh ingredients whenever you can.
- Take advantage of dairy products
You don’t have to give up everything you enjoy in order to reduce your cholesterol; all it takes is making better selections. Dairy is a typical food where choosing a healthier substitute can be simple and successful. Use low-fat dairy products instead of regular ones for cheese, milk, cream, and yogurt. Try soy milk; don’t be scared to experiment. The future? It might turn into your upcoming craving. Because full-fat dairy products contain saturated fat and cholesterol, making these changes is beneficial. You can lower cholesterol in your blood by choosing a low-fat option.
- Limit alcohol consumption
Although moderate alcohol consumption has been associated with higher HDL cholesterol levels, the benefits aren’t substantial enough to suggest that anyone who doesn’t already drink should start. If you do consume alcohol, do so sparingly. That means that for healthy adults, women of all ages and men older than 65 can have up to one drink per day, while men 65 and younger can have up to two drinks per day. Drinking too much alcohol increases the risk of developing severe health issues like high blood pressure, heart failure, and strokes.