To create healthy cells, our bodies need cholesterol, a waxy, fatty molecule. Although it sometimes gets a poor rap, cholesterol is necessary for the wellness of our bodies.
There are various varieties of cholesterol. Low-density lipoprotein (LDL), a kind of bad cholesterol, can build up as plaque in your arteries and raise your risk of heart disease, vascular issues, and other disorders like hardened arteries. On the other hand, high-density lipoprotein (HDL), a kind of healthy cholesterol, actually helps to remove bad cholesterol from the bloodstream.
Usually, high cholesterol levels are linked to high LDL and low HDL levels. However, there are things you can do right away to raise your HDL and lower your LDL. By making these adjustments, your cholesterol levels can be improved.
• Reduce weight
Your cholesterol increases if you carry even a few extra pounds. Small tweaks add up. If you do, swap out your sugary drinks for tap water. When snacking on air-popped popcorn or pretzels, keep an eye on your calorie intake. Try sherbet or low- or no-fat candies like jelly beans if you’re in the need of something sweet.
Find ways to move more each day, such as parking distance from your workplace or using the stairs instead of the elevator. Take walks when you get a break from work. Increase your standing activity, such as cooking or yard labor. Increase your intake of soluble fiber.
You probably already know that fiber can make your digestive system healthier. If you still hold the opinion that fiber is solely beneficial for digestion, you should change your mind because it can also benefit your cardiovascular system. A list of foods low in cholesterol frequently includes soluble fiber. Soluble fiber absorbs cholesterol in the gut before it enters the bloodstream, lowering levels of risky LDL cholesterol.
It’s easy to increase the amount of these foods that are high in soluble fiber in your diet. Try lentils with curry for lunch and turkey chilli with kidney beans for dinner. Oatmeal and whole-grain toast are good options for breakfast.
But it’s important to keep in mind that not all “healthy” foods are created equal. In general, the more processed a grain or bean is, the less probable it is to be nutrient- and health-rich. Whenever you can, try to keep a supply of fresh foods on hand.
• Utilize dairy products
You don’t have to give up everything you enjoy to lower your cholesterol; you just need to make better decisions. Dairy is an example of food where deciding on a healthier alternative can be easy and effective. For cheese, milk, cream, and yoghurt substitute low-fat dairy products for the standard varieties. Don’t be hesitant to try soy milk; do it. You might develop a craving for it later. Making these changes is advantageous because full-fat dairy products include cholesterol and saturated fat. By selecting a low-fat item, you can lower your blood cholesterol levels.
• Drinking in moderation
Although moderate alcohol intake has been linked to better HDL cholesterol levels, the advantages aren’t great enough to recommend that someone who doesn’t already drink started. If you do drink, use it sparingly. That means that for healthy individuals, men older than 65 and women of all ages can have up to one drink per day, while males 65 and younger can have up to two drinks per day. The risk of serious health problems such as high blood pressure, heart failure, and strokes rises when alcohol consumption is excessive.
Modifications to one’s lifestyle can sometimes be insufficient to bring cholesterol levels down. If your physician suggests medicine in addition to the improvements in your lifestyle that you have been making, be sure to take the prescription exactly as directed. Alterations to your way of life may be able to assist you in reducing the amount of medicine you require.