Lower Bad Cholesterol, Boost Heart Health

While you can’t feel if you have high cholesterol, having abnormal cholesterol levels can increase your chance of developing heart disease or stroke. However, it is not irreversible and you have a lot of power to reduce cholesterol levels.

Read on for some tips to lower your bad cholesterol and reclaim your health.

Good and Bad Cholesterol

LDL is called ‘bad’ cholesterol because high levels lead to a clogging of arteries. HDL is the ‘good’ cholesterol carrying cholesterol from other parts of your body back to your liver, which removes the cholesterol from your body. Your goal is to lower LDL and raise HDL.

Reduce the Intake of Saturated Fat

HDL takes cholesterol from your other organs and sends it to your Liver, where it gets removed from the body, thus preventing its accumulation. It is to reduce LDL and elevate HDL.

You can find saturated fat in natural animal sources including beef, pork and full-fat dairy products. These fats boost your total cholesterol level, including LDL cholesterol level. By reducing saturated fat intake, you can decrease LDL levels and enhance heart health.

Stop Trans Fats Completely

Trans fats are dangerous fats that can be found in certain margarines and in some packaged cookies and crackers and cakes. The term partially hydrogenated vegetable oil is trans fats, which raise your overall cholesterol and increase your risk of heart disease.

Eat More Fiber

You should eat more soluble fiber because it provides amazing health benefits. Your digestive system cannot absorb cholesterol when you consume soluble fiber. You should aim to consume 10 to 25 grams of it daily. You should eat oats, beans, lentils, apples and carrots to boost your soluble fiber intake.

Eat Healthy Fats

Choose healthier dietary fats. Healthy fats are found in lean meat, nuts and unsaturated oils such as canola and olive and safflower oils. You must try increase your  fruits and vegetables intake.

A heart-healthy eating plan includes lots of fruits and vegetables because they contain less saturated fat and high amounts of fiber and antioxidants, which promote heart health. At every meal, you should eat half the plate as fruits and vegetables.

Physical Activity

You should be engaged in any form of physical activity throughout the week. The research shows that people who exercise will experience reductions in LDL cholesterol and triglycerides while their HDL cholesterol levels will increase.

You should walk at a brisk pace for 30 minutes every day, which you need to do for five days each week. Research show that people can improve their cholesterol levels through performing brief physical activities during their entire day. Even yoga, zumba, aerobics can help.

Weight Loss

Weight loss will help people reduce their LDL cholesterol levels while increasing their HDL cholesterol levels. The condition of metabolic syndrome exists when multiple health issues combine to create an increased heart disease risk. Even a small weight loss of two kilos will result in noticeable health benefits.

Quit Smoking

People who stop smoking will experience an increase in HDL cholesterol. The body establishes better cholesterol balance because HDL cholesterol removes LDL cholesterol from blood vessels. Your heart will start to receive its benefits after you stop smoking. People should visit their doctor as part of their regular healthcare schedule.

Some people require both lifestyle modifications and cholesterol drugs to manage their cholesterol levels. Your doctor will assist you in monitoring your cholesterol progress through regular check-ups, which include cholesterol testing and planning accordingly.

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.