It is not always bad to have high cholesterol. There are “good” and “bad” (low-density Lipoprotein or LDL) cholesterols. Your liver produces cholesterol, which is also present in foods. Cholesterol is used to make hormones, vitamin D and digestive fluids. LDL cholesterol can cause plaque to form in your arteries. This increases your risk of blood clots. A blood clot that reaches the heart or brain can cause a stroke or heart attack.
There are several positive lifestyle choices you can make to reduce your LDL levels.
Consume foods that promote heart-health
Saturated fats raise both good and harmful cholesterol levels. Red meat and dairy products with full-fat are the most common sources of saturated fat. Reduce your LDL cholesterol by reducing the consumption of foods rich in saturated fats.
Consuming omega-3 fatty acids will not reduce your LDL levels, but it will lower blood pressure. Omega-3 is found in flaxseeds and fish.
Increased intake of soluble fibre will reduce the amount of cholesterol absorbed in your bloodstream. You can add more soluble fibre to your diet by eating oatmeal, apples and pears, as well as brussels-sprouts, kidney beans, and brussels-sprouts.
In research, it has been proven that whey protein supplements can lower blood pressure and cholesterol.
Exercise regularly
Exercise can help increase the good cholesterol. The guidelines for exercise are 30 minutes per day of moderate activity or three 20-minute sessions per week. You should consult your doctor before exercising according to these guidelines.
Stop smoking
Quitting smoking increases HDL cholesterol.
After smoking, it takes about 20 minutes for your heart rate and blood pressure to return to normal after being elevated by the chemicals in the cigarette.
Three months after quitting smoking, your blood circulation and lung functions will improve.
People who stopped smoking within the last year have a 50% lower risk of heart disease.
Achieve or maintain a healthy body weight
Weight has a major impact on cholesterol levels. You can lose weight by exercising, but diet is equally important. Reduce your portions and replace unhealthy foods with healthier alternatives. Make spaghetti using zucchini noodles instead of regular noodles.
