Decrease Your Cholesterol: Good Strategies for the Best Heart Health
In humans cholesterol is a natural health problem that is widespread and it can also be dangerous. As cholesterol levels rise, so does the risk of heart disease; but high cholesterol has ramifications far beyond cardiovascular illness.
With the right lifestyle changes and medical advice however, it is possible to manage your cholesterol effectively, future problems reduced.
Understand Cholesterol
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Understand Cholesterol |
Cholesterol is a lipid found in your blood. While your body needs some to function properly, too much of the "bad" LDL cholesterol can cling to the walls of your arteries, causing plaque formation and narrowing blood vessels. In contrast," good" HDL cholesterol retracts surplus from the bloodstream.
- Choose a Heart-Healthy Diet
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Choose a Heart-Healthy Diet |
Diet is the key factor in changing cholesterol levels.
Eat fiber: Foods such as oats, barley, beans, lentils, fruits and vegetables can help reduce LDL cholesterol.
Favor good fats: Get rid of the saturated ones found in red meat and butter with better choices like olive oil or avocados.
Watch trans fat: Processed foods, baked goods and fried snack items containing hydrogenated oils are to be avoided.
Eat fish: Salmon, mackerel and sardines lead the pack among natural sources of Omega-3 fatty acids which contribute to heart health.
2. Keep Your Weight Down |
| Keep you weight down |
Being overweight or obese raises LDL cholesterol and lowers HDL. A relatively small loss of 5–10 pounds can make a big difference in terms of general health as well as affecting cholesterol levels.
Physical activity increases HDL and enhances cardiovascular health. At least 150 minutes of moderate-intensity exercise such as brisk walking, cycling, swimming or running a week is required.
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Do not smoke and go easy on the alkohol |
Reject smoking: It lowers the HDL and harms your arteries.
Moderate alcohol intake: The greater your consumption of alcohol, the higher your triglycerides and cholesterol. Stick to the recommended amount if you drink alcohol.
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Thinking about taking medicine if necessary |
When lifestyle changes fail, doctors often prescribe cholesterol-lowering medications. Follow the doctor's orders strictly, and have yourself checked periodically to monitor your improvement.
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Regular health check |
Routine blood tests can keep track of cholesterol levels and how much risk does the heart face. Early detection enables timely intervention that will improve long-term results as well as certain health factors such as these four great good habits.