Your chance of developing heart disease and having a heart attack is increased by high cholesterol. Your cholesterol may be improved by medications. Try these healthy adjustments, though, if you’d want to alter your way of life first to lower your cholesterol.
Also, before going ahead with the suggestions, it is wise to consult a specialist. In India, one may consider looking for the best cardiologist in Bangalore, Mumbai, or Hyderabad as these cities are known for their treatment centers.
If you already use medication, these adjustments may enhance its ability to decrease cholesterol.
Increased exercise helps lower cholesterol. The “good” cholesterol, high-density lipoprotein (HDL), can be increased with moderate physical exercise. Work up to at least 30 minutes of exercise five days a week, or strenuous aerobic activity for 20 minutes three times a week, with your doctor’s approval.
You may start to lose weight by increasing your physical activity, even for little periods of time multiple times a day. Consider:
- Everyday vigorous walking throughout your lunch break
- Taking a bicycle to work
- Playing a sport you enjoy
Consider finding a workout partner or joining an exercise club to help you stay motivated.
- Try losing weight
Having even a few extra pounds makes your cholesterol higher. Small adjustments add up. Replace your sugary drinks with tap water if you do. Keep track of the calories while enjoying air-popped popcorn or pretzels as a snack. If you’re craving something sweet, consider sherbet or low- or no-fat sweets like jelly beans.
Find strategies to increase your everyday exercise, such as parking further away from your workplace or using the stairs rather than the elevator. During work breaks, go for walks. Increase your standing activity, such cooking or yard work.
- Eat foods that are good for the heart
A few dietary adjustments can lower cholesterol and enhance heart health:
- Cut back on saturated fats. Your total cholesterol level is increased by saturated fats, which are largely found in red meat and full-fat dairy products. The “bad” cholesterol, low-density lipoprotein (LDL), can be decreased by consuming fewer saturated fats.
- Get rid of trans fats. Margarine, store-bought cookies, crackers, and cakes frequently contain trans fats, which are occasionally indicated on food labels as “partially hydrogenated vegetable oil.” Trans fats cause an increase in total cholesterol. By January 1, 2021, the Food and Drug Administration has outlawed the use of partly hydrogenated vegetable oils.
- Consume omega-3 fatty acid-rich meals. LDL cholesterol is not affected by omega-3 fatty acids. However, they also offer several heart-healthy advantages, such as lowering blood pressure. Walnuts, flaxseeds, salmon, mackerel, herring, and mackerel are foods that contain omega-3 fatty acids.
- Amplify the soluble fiber. The amount of cholesterol absorbed into your system might be decreased by soluble fiber. Foods including oatmeal, kidney beans, Brussels sprouts, apples, and pears all contain soluble fiber.
- Including whey protein Dairy products’ whey protein may be responsible for several of the health advantages mentioned above. According to studies, using whey protein as a supplement can decrease blood pressure, LDL cholesterol, and total cholesterol.
- If you smoke, consider quitting
When you stop smoking, your HDL cholesterol level rises. The advantages can be seen right away:
Your blood pressure and heart rate return to normal within 20 minutes of quitting cigarettes, reversing the cigarette-induced rise.
Your blood circulation and also the lung function start to improve three months after stopping.
Your risk of developing heart disease is reduced by half within a year of stopping smoking.
- Limit alcohol consumption
Although moderate alcohol use has been associated with greater HDL cholesterol levels, the advantages aren’t substantial enough to advocate alcohol to those who don’t currently consume it.
If you do consume alcohol, do so sparingly. That implies that for healthy individuals, women of all ages and men older than 65 can have up to one drink per day, while males 65 and younger can have up to two drinks per day.
Drinking too much alcohol increases the risk of developing significant health issues such high blood pressure, heart failure, and strokes.
- Switch to olive oil
According to studies, replacing butter with olive oil can lower LDL cholesterol by up to 15%, which is comparable to the results of taking a small dose of medicine. Olive oil’s “good” fats are healthy for your heart. Extra virgin olive oil should be used. More antioxidants are present and there is less processing, both of which assist in preventing illness.
- Increase the spice
If you don’t already sprinkle cinnamon on your cappuccino or sprinkle pepper on your spaghetti, pay attention: In addition to adding taste to your cuisine, spices including garlic, curcumin, ginger, black pepper, coriander, and cinnamon help lower cholesterol. According to studies, consuming half to a whole clove of garlic daily can reduce cholesterol by up to 9%. Bonus: According to Steinbaum, adding additional flavour to your food lowers your appetite, making it simpler to lose extra weight.
Apart from these changes
Sometimes adopting a healthy lifestyle modification is insufficient to reduce cholesterol levels. Take the medicine as directed by your cardiology hospital while continuing to make healthy lifestyle changes if your doctor prescribes it to decrease your cholesterol. You can drop the dosage of your medicines by making lifestyle modifications.