Lowering your high cholesterol levels will take more effort than just popping daily pills. Face the fact that popping pills doesn’t remove your poor diet and lifestyle. In fact, good nutrition and daily exercise can be much more effective in reducing cholesterol and warding off heart disease.
High Cholesterol: Saturated Fat Can Kill You Dead
Your body needs a small amount of cholesterol. But many people have too much, especially the “bad” kind, or LDL cholesterol. So, don’t eat too much saturated fat, found mainly in foods from animals. High levels of LDL cause plaque to build up in your arteries and leads to heart disease.
High Cholesterol: Portion Control Is Key
Eat moderate size portions of nutritious, healthy foods. It’s easy to eat too much, especially if you eat out and the portions are huge. That can lead to weight gain and higher cholesterol. For example, control your cholesterol level by eating meat or fish in a size that could fit into the palm of your hand.
High Cholesterol: Eat Healthy
Bring down your LDl by eating five to nine portions of fruits and vegetables each day. These fruits are rich in antioxidants that will help you keep extra weight off, lower your blood pressure, and give you the daily fiber you need.
High Cholesterol: Omega-3 For You
Omega-3s help lower levels of triglycerides, a type of fat in the blood. They may also cut down on cholesterol, slowing the growth of plaque in your arteries. Fish is a great source of protein and Omega-3s. Salmon, tuna, trout, and sardines are great choices baked, roasted, or broiled.
High Cholesterol: Whole Grains To The Rescue
Oatmeal, brown or wild rice, popcorn, and barley are great choices. It fills you up, making it easier not to overeat. The fiber also lowers LDL.
High Cholesterol: Nutritious Nuts
Almonds, pecans, pistachios, walnuts, or other nuts is a tasty treat. They are high in monounsaturated fat, which lowers LDL “bad” cholesterol but leaves HDL “good” cholesterol alone. Studies show that people who eat about an ounce of nuts a day are less likely to get heart disease.
High Cholesterol: Unsaturated Fats
Unsaturated fats, like those found in canola, olive, and safflower oils lower LDL “bad” cholesterol levels. Saturated fats, like those found in meat, full-fat dairy, butter, and palm oil, raise LDL cholesterol. Keep the saturated fats to a minimum.
High Cholesterol: Exercise is Key
Getting control of your daily diet is important as we’ve just outlined. But, keep in mind, that daily exercise is just as important in keeping your cholesterol levels low.
Devote a half an hour for physical activity 5 days a week, it can lower your bad and raise your good cholesterol levels. Being active also helps you reach and keep a healthy weight, which cuts your chance of developing clogged arteries.If daily exercise is too much for you, schedule at least three days a week with 20-30 minute sessions.
Consider walking. It’s simple, convenient, and all you need is a good pair of shoes. Aerobic exercise (“cardio”) such as brisk walking lowers the chance of stroke and heart disease, helps you lose weight, and keeps bones strong. Start with a 10-minute walk and build up from there.
High Cholesterol: What To Do In A Restaurant
Restaurant food is loaded with saturated fat, calories, and sodium. Even “healthy” choices may come in supersize portions. To stay on track:
- Choose broiled, baked, steamed, and grilled foods, not fried.
- Get sauces on the side.
- Ask for half of your meal to be boxed up before you get it.