My annual Lipid profile blood report was quite alarming and shocking. My Cholesterol levels are on the higher side. High Cholesterol levels means a high risk of heart diseases and heart attacks in the future. This encouraged me to investigate the ways that could help me to improve my levels.
The Best Ways to improve your cholesterol levels are listed below
High cholesterol expands your danger of coronary illness and cardiovascular diseases. Prescriptions and medication can help improve your cholesterol. Be that is being too lazy, I would prefer making lifestyle changes to support and improve my condition
Infact medication, diet and lifestyle changes go hand in hand. The efforts have to be made, then only the results will show. I have taken the onus to get my levels down.
1. With Food Alterations
Avoid Ordering Unhealthy Fatty/ Fried Foods.
In the age and era when everything is fast and on the go, why should food be left
Time to reduce Saturated Fats
Saturated fats are found primarily in red meats and full-fat dairy products. Consuming this regularly increases your total cholesterol. With a lesser consumption of saturated fats, one can reduce your low-density lipoprotein (LDL) cholesterol. i.e. “bad” cholesterol.
Eliminate Trans Fats.
When you check the ingredients on the back of any processed or packaged food, you will find the word Trans fats. It simply means “partially hydrogenated vegetable oil,” which is used in the making of these products. They are best for long shelf life and are often used in cookies, crackers, and cakes. Trans fats are responsible too, for raising overall cholesterol levels. Hence the bottom line is to avoid all products that are packeted and have Trans fats.
Consume foods rich in Omega-3 Fatty Acids
I know we all know the good foods, but this is a reminder to myself too. The best Foods with omega-3 fatty acids are oily fish like salmon, mackerel, herring. In the vegetarian food category, you can have walnuts and flaxseeds.
Increase Soluble Fiber.
Fibers that are soluble can lessen the absorption of cholesterol into your bloodstream. Soluble fiber is largely available foods like Brussels sprouts, apples, pears oatmeal and kidney beans ( Rajma).
Add Whey Protein.
Whey protein when consumed in the right proportion is good to lower both LDL cholesterol and total cholesterol as well as blood pressure.
Make the Right Choice
Sometimes carrying those additional pounds adds to elevated cholesterol. One needs to be more aware of what we consume. Little changes we need to make, grab a glass of water instead of that sugary juice. Best Ways To Improve your cholesterol levels is to start with being conscious and make the right choices.
2. Exercise in some form is a must
Exercise can improve cholesterol. Moderate physical activities can help raise high-density lipoprotein (HDL) cholesterol, the “good” cholesterol. With a daily form of cardio training, walking, swimming the good cholesterol production enhances. work up to in any event 30 minutes of activity five times each week or fiery oxygen consuming movement for 20 minutes three times each week. Consider lifestyle changes like climbing the flight of stairs to your office, or walking your dog or taking the bicycle to the grocery store. I take the 11 Number bus ( my feet) everywhere I need to go.
3. Quit smoking
When you give up smoking the benefits to your health especially cholesterol is huge. It improves your HDL cholesterol level and the effects are rather quick. Results show that after 20 minutes of quitting smoking, the person’s blood pressure and heart rate recover from the cigarette-induced spike. And if you don’t smoke for three months, your blood circulation and lung function begin to improve tremendously. This is the biggest gift you can give yourself. And the Best Ways to Improve your cholesterol levels
4. Limit Alcohol Consumption.
Even when they say wine is good for the heart, this notice comes with a disclaimer. We have to aware that any form of alcohol drunk in assess is not good at all. Heavy drinking can lead to complications of the heart, increase blood pressure and risk to coronary heart problems. Cholesterol is linking largely with too much drinking.
5. Improve your Gut Health
Regular bowel movements and good health
6. Consult your Doctor
If the above lifestyle changes are not helping to bring down the cholesterol levels then you can avail of medications prescribed by your family doctor too. These medicines are very effective to lower cholesterol and work by restricting the enzyme that is involved in the making of cholesterol in the liver. It even aids and boosts the clearance of LDL cholesterol.
The Bottom Line is- Health is in your hands. Need to understand and get a clearer picture. I understood where I went wrong. Not too late to stop, think, reflect and take action.
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