Your cholesterol is through the roof, but what can you do about it? Continue reading to learn about these 5 tips for lowering your cholesterol…
Sedentary lifestyle, lack of exercise, and poor knowledge about healthy diets are some of the most common reasons for high cholesterol.
Let’s check out tips on lowering cholesterol and how they benefit you:
1. Food Tips
“You are what you eat.”
Eating healthy can naturally reduce cholesterol, so how do you do it?
Eating Monosaturated Fats
Monosaturated fats are different than saturated fats, as these compounds only have one double bond.
A study was done with 10 men over a 6 week period, in which these men ate diets with increased monosaturated fats. Harmful LDL cholesterol levels were successfully reduced.
Consuming More Soluble Fiber
Soluble fiber actively reduces low-density lipoprotein (LDL) cholesterol by reducing the absorption of cholesterol into your bloodstream.
Soluble fiber diets include oatmeal, apples, pears, kidney beans, and many other fruits and vegetables.
Eating Foods With Omega 3 Fatty Acids
Omega-3 fatty acids can lower your cholesterol and triglyceride levels. Omega-3’s are types of polyunsaturated fats found in fatty fish, plant-based sources, and certain supplements. They include alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA).
EPA and DHA are commonly found in salmon, tuna, halibut, herring, sardines, walnuts, almonds, fish oil, and krill oil.
The consumption of omega-3 fatty acids also appears to slightly increase HDL – ‘The Good Cholesterol’ in your body.
Adding Whey Protein To Your Diet
Long-term, high-dose whey protein supplementation may lower cholesterol levels.
One study found that overweight individuals who consumed 54 grams of whey protein per day for 12 weeks led to a significant reduction in total and LDL cholesterol.
While other studies didn’t find similar effects on blood cholesterol, but the lack of effect might be due to differences in study design.
2. Don’t Be Lazy
Your body is like a vehicle. If you input food and don’t work, think of it like a car which intakes fuel but doesn’t move and never receives an oil change.
It starts getting serious problems.
Make short term goals for your fitness and physical health and don’t be lazy.
Even if your job makes you a daily desk driver, try taking short breaks to stretch and walk around the office. Consider downsizing your water bottle, so you have a reason to remove yourself from your desk.
Keeping your internal organs in good condition can help keep your cholesterol in check.
3. Ease Off The Stress
Strange it may seem, there is a relation being stressed and increased cholesterol levels.
One study actually found that stress is positively linked to having less healthy dietary habits, a higher body weight, and a less healthy diet – all of which are known risk factors for higher cholesterol.
4. Quit Smoking
Smoking quickens the detrimental effects of LDL on your body.
When you quit smoking, your body experiences an improvement of HDL cholesterol.
Within three weeks, your HDL can increase by about 30 percent. Within three months, blood circulation is greatly improved and lungs work as good as new. After a few years, your heart attack risk returns to what it would be if you’d never smoked in the first place.
A Valuable Tip For Quitting: Stay hydrated. Drink at least one ounce of water per pound of weight.
5. Exercising and Losing Weight
Regularly exercising leads to natural cholesterol improvement. In order to get the full effect, you should get an average of 40 minutes of moderate to vigorous aerobic activity three to four times a week. However, a combination of aerobic and strength training is the best way to reduce heart disease risk.
Cardio workouts can be your best friend. You can walk briskly (3mph or faster), jog, run, swim laps, and so much more. All of which will strengthen your heart and lower bad cholesterol.
Creating an exercise plan that targets different body parts throughout the week is a great way to get into a routine. But even small efforts, such as avoiding elevator to use stairs, help in reduction of body weight.
Exercise does not have to be boring. Try the following methods to make weight loss more fun:
- Actively take part in sports activities.
- Cycling and dancing are recreational activities and they promote fat burn.
- Go for a hike in a beautiful area – take pictures too!
- Play games such as pool, ping pong, foosball, shuffleboard, etc.
Try limiting calorie intake, reducing alcohol consumption, and staying hydrated to optimize your weight loss.