Lifestyle changes that helps reduce cholesterol levels
High cholesterol increases your risk of cardio vascular diseases. The good news is, lifestyle changes can help moderate or control your cholesterol level. You can try the following lifestyle changes that can improve your cholesterol numbers.
Consuming more healthy snacks like fruits and veggies can help lower your cholesterol. Fruits and vegetables are rich in dietary fiber, which can help lower cholesterol. Snack on seasonal fruits. Eating nuts and fresh water fish that has high levels of omega 3 is ideal for people who have high level of cholesterol. Some types of fish — such as salmon, mackerel and herring — are rich in omega-3 fatty acids. Other good sources of omega-3 fatty acids include walnuts, almonds and ground flaxseeds. These kinds of food can help reduce bad cholesterol in the body and increase HDL (Good Cholesterol)
Staying away from saturated and trans fat also help in gaining high cholesterol. Even if you have years of unhealthy eating under your belt, making a few changes in your diet can reduce cholesterol and improve your heart health. Trans fat can be found in fried foods and many commercial baked products, such as cookies, crackers and snack cakes.
Exercise can reduce cholesterol. Increasing your physical activity can help raise HDL cholesterol, the “good” cholesterol. With your doctor’s OK, work up to at least 30 minutes of exercise a day. Consider playing a favorite sport, riding your bike to work, swimming laps or taking a brisk daily walk during your lunch hour. Even taking the stairs instead of the elevator or doing a few situps while watching television can make a difference. Just be sure that you can keep up the changes you decide to make.
Quitting smoking improves your good cholesterol (HDL) level. And the benefits don’t end there. Just 20 minutes after quitting, your blood pressure decreases. Within 24 hours, your risk of a heart attack decreases. Within a year, your risk of heart disease is half that of a smoker. Within 15 years, your risk of heart disease is similar to someone who never smoked.
Lose some extra pounds
Losing a little body weight can help reduce cholesterol. Instead of eating when you’re bored or depressed, take a walk instead. Instead of eating fast foods, you can pack something healthier from home. Look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator. Take stock of what you currently eat and your physical activity level and slowly work in changes. Don’t eat mindlessly.
If you choose to drink alcohol, do so in moderation. Moderate use of alcohol has been linked with higher levels of HDL cholesterol — but the benefits aren’t strong enough to recommend alcohol for anyone who doesn’t already drink. Besides, drinking too much alcohol can lead to serious health problems, including high blood pressure.
Make sure the changes you choose to make are ones that you can continue, and don’t be disappointed if you don’t see results immediately. If lifestyle changes aren’t enough to lower cholesterol levels, cholesterol lowering supplements, such as Heart Savior can help. Heart Savior™ is great at lowering LDL bad cholesterol and triglycerides, but it does not stop there. Heart Savior contains Co-Q10 which is necessary for a youthful heart muscle, and other ingredients to reduce inflammation of the arteries, the build up of plaque deposits in the arteries and lower C Reactive protein levels.