Easy Steps To Lower Your Cholesterol Level

According to the CDC, more than 102 million American adults have unhealthy cholesterol levels in their bodies, which makes them at risk of some form of heart disease. However, you also have to take note that not all cholesterol is bad for your body. 

For example, low-density lipoprotein or LDL is harmful to your body because they are the type that can accumulate inside your blood vessels until they block the blood flow going to your organs. 

On the other hand, high-density lipoprotein or HDL is labeled as good cholesterol because they help you control your LDL for it to be lower. That said, if you're one of those individuals that have unhealthy levels of cholesterol, you might be thinking of some ways for you to lower them naturally. 

Here are some things you can do to lower your blood cholesterol.

Choose Healthier Fats

One excellent way to lower your LDL is to start eating healthy, specifically food with hydrogenated oil or canola oil. They are foods that can lower your LDL directly. You should also start eating foods with omega-3 fatty acids, which help you raise your HDL and lower your triglycerides, which are a type of fat in your body. 

If you don't know what to do specifically, start replacing your eggs with cereal in the morning. You could also start eating more fruits and vegetables and whole-grain foods like nuts, avocado, and whey protein.

Start Exercising

Your level of physical activity in your day to day life plays a huge role in your cholesterol level. Based on a UKActive Research Institute study, you can raise your HDL level and lower your LDL level based on your regular physical activity. 

To start with, you can exercise five times a week for 30 minutes each session. What kind of exercise should you do? Your exercise should be a mix of anaerobic exercise with moderate intensity and moderate to high-intensity resistance training to maximize your movement and effort exerted. However, this kind of exercise is best appropriate for people who have a high level of cholesterol. 

However, if you are mostly healthy and have a moderate cholesterol level, you can opt for a lower-intensity exercise. But keep in mind that you should still exercise at least five times a week with a 30-minute session each time. 

If you're too busy because of work, you can still do light exercises during your breaks like taking a walk after your lunch, taking your bike to work, or playing your favorite sport in your off days. To stay motivated in exercising, take someone with you to exercise.

Drink In Moderation

The American Heart Association recommends that men only consume two alcohol glasses each day and only a single glass for women. This is because drinking alcohol above the number of glasses recommended can raise your triglyceride level in your blood. Not only that but drinking too much alcohol can also increase your risk of having a stroke and heart disease. 

Too much alcohol could also raise your LDL level, which is a big factor in the diseases mentioned above. Of course, this also includes wine. Although wine has a heart-friendly antioxidant, you should still stick to the number of glasses recommended by medical professionals.

Ask for Medication

Of course, you can ask your doctor if they can recommend medications that can lower your cholesterol level to reduce your risks of having heart failure or stroke. Typically, your doctor would give you a prescription of statins. This medication will lower your LDL level and reduce health risks. If you're looking for a coupon for this medication, go to https://www.buzzrx.com/livalo-coupon.

However, most people tend to stop taking the medication once their cholesterol level is okay, which is not advisable. That said, only stop your medication once your doctor says so. 

Ride the Probiotic Train

Many people are loving fermented foods more and more, like kimchi, sauerkraut, and kombucha. Not only are they delicious, but researchers also stated that they could help you in improving your digestion and boosting your immune system. They are also discovered to lower your bad cholesterol.

The best thing about it is that kimchi is, in fact, containing compounds that can block cholesterol from being absorbed in the bloodstream. However, before buying them, you always make sure that you look at the sugar and salt content in the label as they are typically high in those ingredients. 

Quit Smoking

Quitting smoking entirely can yield great benefits to your body. Not only that, but the changes occurring after you quit smoking will happen almost instantly. Within 20 minutes after your last cigarette, your blood pressure and heart rate will be lowered from its cigarette-induced spike. 

Another good thing is that just after three months of stopping, your lung functions and blood circulation will begin to improve. And after a year, your risk of heart disease and stroke will be reduced significantly.

Takeaway

Cholesterol is essential for our body, but that doesn't mean that we shouldn't regulate it by improving our lifestyle. The changes in your lifestyle that are mentioned above can significantly impact your cholesterol if done regularly. The bottom line is that you should always watch what you eat and move more in your day to day life.

© MD News Daily.