Tips to Lower Your Cholesterol & Save Your Heart

January 18, 2020

Simple ways to lower cholesterol
When you have been found to have high levels of cholesterol in your blood, it can be helpful to make changes to your diet and lifestyle to lower your cholesterol. Lowering cholesterol has been shown to reduce the risk of heart disease. Even if you are taking medications to lower your cholesterol levels, diet and exercise can help keep your heart and blood vessels healthy at their best. The following tips can be simple ways to help you stay healthy.

Good cholesterol and bad cholesterol
In fact, some cholesterol is necessary for normal body function. However, dietary saturated fats and cholesterol both raise the levels of LDL “bad” cholesterol. High levels of LDL cholesterol can lead to plaque buildup in the arteries, which can lead to heart disease and stroke. HDL is a “good” cholesterol that helps eliminate bad cholesterol from the blood. You can lower LDL cholesterol and raise HDL cholesterol through diet.

Portion Control. Use your hands.
Eating supersized meals can lead to weight gain and high cholesterol. An easy way to practice portion control is to use your hand as a tool for measuring portion sizes. A handful is about the size of a serving.

Foods for Heart Health
When it comes to fruits and veggies, pick up the pace! Multiple servings of fruits and vegetables throughout the day can help lower LDL “bad” cholesterol. Multiple servings throughout the day can help lower LDL “bad” cholesterol. In addition, these foods have antioxidants that are beneficial. In addition, eating more vegetables and fruits tends to reduce the intake of high-fat foods. This can lower blood pressure and promote weight loss.

Think about the heart health of fish
Fish is generally exceptionally heart-healthy because it is rich in healthy omega-3 fatty acids and low in saturated fat. It is the omega-3 fatty acids that help lower triglyceride levels in the blood. Particular emphasis is placed on fatty fish. Keep in mind that deep-frying any food can reduce the health benefits.

Start the day off right with whole grains.
Oatmeal or whole wheat cereals have fiber and complex carbohydrates that help you feel fuller for longer so you don’t tend to overeat later in the day. These breakfasts help lower LDL “bad” cholesterol and can help you manage your weight.

Eating nuts for cardiovascular health
Nuts help lower cholesterol because they are rich in monounsaturated fats. This form of fat lowers LDL “bad” cholesterol while maintaining levels of HDL “good” cholesterol. This can reduce the risk of heart disease. Only eat a handful, though, because nuts are high in calories, especially if they’re coated in sugar or chocolate.

Unsaturated fats protect the heart
We need only one-third of the fat we consume each day as calories. However, fats come in different forms. Unsaturated fats (in canola, olive, and safflower oils) lower LDL “bad” cholesterol levels. Saturated fats (in butter and palm oil) and trans fats increase LDL cholesterol. All fats have calories. Moderation is key.

Eat more beans and less potatoes.
Carbohydrates are important for energy production. However, there are differences in the quality of carbohydrates. Whole grains, such as beans, quinoa, whole wheat pasta, and brown rice, are high in fiber, which helps lower cholesterol. Whole grains also help you feel fuller for longer. The carbohydrates in pastries, white rice, white bread and potatoes raise blood sugar levels quickly. This can cause you to feel hungry faster, potentially leading to overeating.

Get moving!
Short, regular exercise can help lower LDL cholesterol and raise HDL cholesterol. Maintain an ideal body weight to reduce blood pressure and risk of heart disease. Exercise can also improve cardiovascular health by helping to maintain an optimal body weight. Obviously, it’s ideal if you can control your cholesterol without taking medications.

Just going for a walk.
Walking is easy and healthy, and a good pair of shoes is the only thing you need. This can also reduce your risk of stroke and heart disease, help you lose weight, maintain balance, and keep your bones strong. Short walks are much better than no walks at all.

You can work out without going to the gym
Any form of cardiovascular activity is good for heart health. However, consult your doctor for guidance. Simple activities include gardening, dancing, or taking the stairs instead of the elevator. Even household chores can be exercise.

Take control of your health
Stay on track with an ongoing cholesterol management program and learn techniques to stay healthy. Checking the nutrients on your food labels is very helpful. Changing your daily exercise routine during the week can also help.

Things to consider when dining out
Be aware of the quality and quantity of food when eating out. Watch out for hidden salt, calories and saturated fats. Don’t over-order your meals. Choose foods that are broiled, grilled, steamed or baked rather than fried. Keep sauces on the side.

Watch out for hidden traps.
Start at the grocery store and manage cholesterol with your diet. Check nutrition labels. Check serving sizes. Don’t fall victim to aggressive marketing ads. Does the package contain two servings instead of one?

Don’t be nervous.
Stress can raise blood pressure, which can lead to heart and blood vessel disease. Reducing stress can be fun. Take a break from your normal daily routine. Easy and convenient ways to reduce stress include meditation, biofeedback and relaxation exercises.

If you lose, you win.
Losing weight when obese can lower blood pressure, cholesterol and triglycerides, and reduce the risk of stroke and heart disease. Optimal weight reduces the pressure on the heart. It can also reduce stress on joints and ligaments.

Follow your doctor’s advice.
Continue to manage your cholesterol throughout your life through regular doctor’s visits, exercise and healthy food choices. These lifestyle changes can help you reduce your risk of disease and promote longevity. Work with your healthcare professional to get tips on improving your cholesterol by making changes to your routine.