Improving your cholesterol

High cholesterol increases your risk of heart disease and heart attacks. Medications can help improve your cholesterol. But if you’d rather first make lifestyle changes to improve your cholesterol, try these five healthy changes.

If you already take medications, these changes can improve their cholesterol-lowering effect.

1. Eat heart-healthy foods

A few changes in your diet can reduce cholesterol and improve your heart health:

  • Reduce saturated fats. Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol. Decreasing your consumption of saturated fats can reduce your low-density lipoprotein (LDL) cholesterol — the “bad” cholesterol.
  • Eliminate trans fats. Trans fats, sometimes listed on food labels as “partially hydrogenated vegetable oil,” are often used in margarines and store-bought cookies, crackers and cakes. Trans fats raise overall cholesterol levels. The Food and Drug Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021.
  • Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids don’t affect LDL cholesterol. But they have other heart-healthy benefits, including reducing blood pressure. Foods with omega-3 fatty acids include salmon, mackerel, herring, walnuts and flaxseeds.
  • Increase soluble fiber. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears.
  • Add whey protein. Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy. Studies have shown that whey protein given as a supplement lowers both LDL cholesterol and total cholesterol as well as blood pressure.

2. Exercise on most days of the week and increase your physical activity

Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the “good” cholesterol. With your doctor’s OK, work up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week.

Adding physical activity, even in short intervals several times a day, can help you begin to lose weight. Consider:

  • Taking a brisk daily walk during your lunch hour
  • Riding your bike to work
  • Playing a favorite sport

To stay motivated, consider finding an exercise buddy or joining an exercise group.

3. Quit smoking

Quitting smoking improves your HDL cholesterol level. The benefits occur quickly:

  • Within 20 minutes of quitting, your blood pressure and heart rate recover from the cigarette-induced spike
  • Within three months of quitting, your blood circulation and lung function begin to improve
  • Within a year of quitting, your risk of heart disease is half that of a smoker

4. Lose weight

Carrying even a few extra pounds contributes to high cholesterol. Small changes add up. If you drink sugary beverages, switch to tap water. Snack on air-popped popcorn or pretzels — but keep track of the calories. If you crave something sweet, try sherbet or candies with little or no fat, such as jelly beans.

Look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator or parking farther from your office. Take walks during breaks at work. Try to increase standing activities, such as cooking or doing yardwork.

5. Drink alcohol only 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.

If you drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger.

Too much alcohol can lead to serious health problems, including high blood pressure, heart failure and strokes.

More Stories

Arrest of Mazi Kanu/attack on Sunday Igboho (Video) diaspora panel

Nnamdi Kanu in court(Video)

Killings in the South East of Nigeria(DiasporaPanel)video

1,382 thoughts on “Improving your cholesterol”

  10. My husband and i ended up being now cheerful that Albert managed to carry out his research through your precious recommendations he made from your very own web site. It is now and again perplexing to simply always be giving freely helpful hints that people might have been making money from. Therefore we discover we have you to thank for that. These explanations you’ve made, the straightforward blog navigation, the friendships you will aid to engender – it is all fabulous, and it’s aiding our son in addition to us feel that the situation is excellent, which is truly mandatory. Thanks for the whole lot!

    Reply

  17. She flicked off the lights and pushed him against the wall. A frame fell face down on the floor and shattered next to them. She didn’t allow him to take notice. She bit at his bottom lip, tugging his face, commanding him to follow her lead as she walked backwards down the hallway, deeper into the darkness, her darkness. And he, submitting to her bestial strength, simply weaved his fingers into the rust of her hair and bowed to her dominion. Like a lowly, unassuming insect, captivated by her hellfire glow.
    https://maps.google.com.ni/url?q=https://1080pxnxx.com
    Halfway down the hall, she slammed him back first into the wall again, harder than before — no frames there that time. She clawed at his chest under his shirt as she ate his kiss once more and bit down his neck; the groans he breathed out into the obscurity flinched sharply as her fangs grew less and less forgiving.

    His buckle caught the flash of lamplight seeping in from somewhere outside as she tugged at the leather strap of his belt. She ran her fingers up and back down the front of his chest, back down to his waist, and unclasped his belt, plucking it from the loops with a single sliding pull. Feverishly, she tore his pants open and moved them, along with his boxers, down just enough to reveal his smug erection. With both palms on his board-firm chest, she smirked at him, kissed him once more, a little softer than before, and squatted down before him.

    Reply

  28. My brother recommended I might like this website. He was entirely right. This post truly made my day. You cann’t imagine just how much time I had spent for this information! Thanks!|

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *