29 Oct Simple Ways to Lower Cholesterol
High cholesterol is one of the common problems experienced by many people nowadays. In fact, high cholesterol levels are associated with an increased risk of heart disease. Why is that? A high level of cholesterol in the blood is related to the formation of plaques in the blood vessels and this can restrict blood flow to the heart. If it is not addressed in time and correctly, this could lead to a heart attack. Fortunately, following a healthy lifestyle can help to lower cholesterol levels.
Check out the following tips to lower cholesterol and keep a healthy heart!
1.Lower or maintain your body weight within normal limits because excess body weight is closely related to a high cholesterol level. When you lose weight, start gradually so that the weight loss can be maintained for a long time. No need to worry, a lowered cholesterol level will already be evident with even an initial weight loss of 5% -10%.
2. Change your diet pattern to include more healthy foods that are also rich in nutrients. Following a healthy diet is not just an important but also effective way to lower cholesterol. Limit the intake of foods high in cholesterol and saturated fats such as organ meats, fried foods, red meat or shrimp. Choose more healthy sources of fat – salmon, almonds, walnuts, olive oil and corn oil are rich in unsaturated fats. Also, increase your daily fiber intake by choosing fruits, vegetables and whole grains like oats and brown rice.
3. Routine exercise may be the last tip, but it is as important as, if not more than, for lowering cholesterol levels. Ensure that you exercise for at least 150 minutes per week. You can choose the type of physical activity you enjoy– swimming, jogging, cycling, aerobics, anything that’s fun but gets your heart rate up.