how to lower cholesterol

How To Lower Cholesterol | Tips

How To Lower Cholesterol | 5 Healthy Tips

Cholesterol is produced in the liver of our body. It has many important functions. First of all, it helps keep the walls of your cells flexible and is needed to produce many hormones. As we know that increased amount of anything in our body is dangerous. High cholesterol is also dangerous for health. Cholesterols does not dissolve in water.

Lipoproteins transports cholesterol, fat and fat-soluble vitamins in the blood. Every type of lipoprotein have its own effects on health. High levels of low-density lipoprotein (LDL) causes cholesterols deposits in blood vessel walls.  That deposition can lead to narrow arteries, strokes, heart attacks. On the other hand, High-density protein (HDL) carries cholesterols away from blood vessel walls and prevent these diseases. We can easily conclude from above discuss that LDL are harmful for health. We have to use HDL for better health.

Treatments and Medications can help prevent cholesterol related diseases. But by improving your lifestyle, you can easily control your cholesterols. These changes may prove helpful in lowering cholesterols.

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In this article we will discuss how can we prevent diseases related to cholesterols. Here are some methods that may help you n lowering your cholesterol. For More Details

1. Eat heart-healthy foods

Some changes in your diet plan can decrease cholesterol and improve your heart health

Soluble fiber

Fiber that is soluble can decrease the absorption of cholesterol into your blood. Soluble fiber is found in foods like kidney beans, Brussels sprouts, oatmeal, apples and pears, grapes, strawberries, citrus fruits, Eggplant, and okra.

Eat omega-3 fatty acid rich diet

Omega-3 fatty acids don’t affect LDL cholesterol. But it has many other heart-healthy benefits, like reducing blood pressure. Foods with omega-3 fatty acids are salmon, mackerel, herring, walnuts and flaxseeds.

Lower Trans fats

Trans fats are usually known as “partially hydrogenated vegetable oil,” is often used in margarine, fries, and cakes. Trans fats usually increase cholesterol levels. The Food and Drug Administration took serious steps against that oil because that is not good for health.

Add whey protein

Whey protein, which is found in dairy products, may good for many of the health benefits. Researches have proved that whey protein is a great nutrient. Nutrient lowers both LDL cholesterol and total cholesterol and blood pressure also.

2. Lose your weight

Carrying even a few extra pounds causes to high cholesterol. Small changes needed to lead a healthy life. If you drink sweet beverages, move to tap water. Snack on air-popped popcorn or pretzels, however, keep track of the calories. If you crave one thing sweet, attempt ice or candies with very little or no fat, like jelly beans. Take walks throughout breaks at work. Try and increase standing activities, like cookery or doing yard work.

3. Increase Physical activity

Exercise can improve cholesterol. Work at least 30 minutes of exercise five days in a week or heavy aerobic exercise for 20 minutes three days in a week.

Working several times in a day can help you begin to lose weight Which lower the cholesterol level. Consider:

  • Daily walk during your lunch hour
  • Playing any physical sport

To stay motivated, consider finding an exercise buddy or joining an exercise group.

4. Drink alcohol in moderation

Moderate use of alcohol has been connected with higher levels of cholesterol. However, the advantages are not the same. If you drink alcohol, do therefore carefully. Healthy adults, meaning up to at least one drink daily for ladies of all ages and men older than age sixty-five, and up to 2 drinks daily for men age sixty-five and younger. Too much alcohol will result in serious health issues, as well as high-pressure level, cardiopathy and strokes.

5. Stop smoking

Stop smoking improves your HDL cholesterols level. The benefits comes quickly:

• Within twenty minutes of quitting, your vital sign and rate get over the cigarette-induced spike
• Within 3 months of quitting, your blood circulation and respiratory organ operate begin to enhance
• Within a year of quitting, your risk of cardiopathy lower that of a smoker

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