Ways to lower cholesterol full#
Physical activity can help you lose weight and increase your good cholesterol, in addition to helping you feel great! General activity recommendations for optimal health include either 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise weekly, plus two sessions of full body strength training, but any movement is better than none. If possible, trans fats should be avoided entirely. Trans fat is only contained in processed foods and does not occur in nature. All foods are required to be labeled with the amount of trans fat they contain by the federal government. These fats were initially created as a “healthier” alternative to saturated fats, but unfortunately, they are actually a very potent way to increase bad cholesterol. Consider buying lean ground beef instead of full fat and consider choosing chicken breasts over chicken thighs. Choose leaner cuts of meat most of the time. Choosing unsaturated fats most of the time can make a big difference. Saturated fats (and trans fats, which we’ll address below) are the biggest dietary offenders in raising bad cholesterol. Food products are also labeled with their saturated fat vs. A general rule of thumb is that saturated fats are solid at room temperature and unsaturated fats are liquid at room temperature. Try replacing saturated fats (like butter or coconut oil) with unsaturated fats (like olive oil) in cooking. Consider a piece of fruit over a piece of fruit leather, or brown rice or quinoa instead of white rice. Also consider reducing (not eliminating) highly processed versions of these foods when possible. This means more fruits and vegetables, whole grains, beans and legumes, lower fat dairy products, and lean meats. General principles for making your diet healthier include: However, if your starting diet is pretty unhealthy, you can lower your bad cholesterol levels by up to 30%. However, lifestyle choices can help your efforts to improve cholesterol levels, or keep them at healthy levels.ĭietary changes can lower bad cholesterol by about 5-7% on average. For instance, genetics (did your parents have high cholesterol?), age and sex. HDL is known as ‘good cholesterol’ and higher levels are associated with lower risk of heart disease and stroke.Ĭholesterol levels are also determined partially by factors you can’t really change. LDL is commonly known as ‘bad cholesterol’ and reducing LDL reduces risk of heart disease and stroke. It’s an important molecule for making hormones (like estrogen and testosterone) and building new cells.Ĭholesterol comes in different types.
However, some cholesterol is also necessary to the body. High blood cholesterol is known as an important factor in how likely a person is to develop cardiovascular disease, or have a heart attack or stroke. MedlinePlus Your safe care is our #1 priority.Have you ever wondered why your healthcare provider measures your cholesterol and wants you to lower it? Maybe a better term is “improve” your cholesterol, because not all cholesterol in the blood is bad. Meanwhile, if you don’t know your cholesterol levels, please schedule an appointment with your doctor. The good thing is, committing to a healthier lifestyle and cooperating with your doctor can help you treat or manage this condition, and prevent greater health risks in the future. High cholesterol levels can cause serious health problems, including heart disease. Take supplements like fish oil and flaxseed. (2 drinks/day for men, 1 drink/day for women)ĩ. avocados, olive oil and dark chocolate)ģ. (25 grams per day for a 2,000 calorie diet)Ģ. Ways to Lower Bad (or Increase Good) Cholesterolġ. Learn more about the meaning and importance of your cholesterol numbers. Having too much bad cholesterol may result in excess cholesterol deposits in your arteries which may put you at risk of heart attack, kidney failure, stroke and other heart diseases. High-density lipoprotein (HDL) or the good cholesterol. Low density lipoprotein (LDL) or the bad cholesterolĢ. Cholesterol does not dissolve in water, so it travels in the body through proteins called lipoproteins. It also helps keep the walls of your cells flexible. Your body needs it to form specific hormones and vitamin D in the body. Cholesterol is a kind of lipid that the liver produces naturally.
0 kommentar(er)
