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Lifestyle Changes to Improve Cholesterol Levels
Take Guidance from Doctor Arun to Improve Cholesterol Levels
Cholesterol happens to be a waxy, fatty substance that is generally seen to be found in the body cells. Though the human body requires this cholesterol for producing hormones, vit-D, etc., high levels can lead to augmented risks of heart disease(s). Fortunately, making certain lifestyle changes can help improve cholesterol levels and promote a healthier heart.
Lifestyle Changes to Improve Cholesterol Levels
Here are the kind of lifestyle changes that you need to make in order to improve cholesterol levels.
- Practice exercise as your religion: Regular physical activity is a crucial component of maintaining healthy cholesterol levels. Engaging in aerobic exercises such as brisk walking, jogging, swimming, or cycling can raise HDL (good) cholesterol and lower LDL (bad) cholesterol.
- Quit Smoking: Smoking not only damages the lungs but also negatively affects cholesterol levels. Quitting smoking can have a profound impact on overall cardiovascular health, including cholesterol levels.
- Shed Those Inches: Excess weight is often associated with higher cholesterol levels. Losing weight through a combination of a healthy diet and regular exercise can significantly improve cholesterol levels. Focus on consuming a balanced diet and creating a calorie deficit to shed those extra pounds.
- Adorn Your Plate with Fresh Veggies & Fruits: A diet rich in fresh fruits & veggies is beneficial for maintaining healthy cholesterol levels. These foods are high in fibre, antioxidants, and other heart-healthy nutrients. Aim for a variety of colourful produce to obtain a wide range of nutrients.
- Choose Good Fats and Bid Adieu to Bad Fats: Replace saturated & trans fats with healthier fats in your diet. Saturated fats, typically found in red meat, full-fat dairy products, and tropical oils, can raise LDL cholesterol. Instead, opt for sources of unsaturated fats such as avocados, nuts, seeds, and olive oil. Additionally, avoid trans fats found in fried & processed foods, as they can increase LDL cholesterol and decrease HDL cholesterol.
- Limit Your Intake of Saturated Fats: While healthy fats are important, it’s still crucial to moderate your overall intake of saturated fats. Limit your consumption of fatty cuts of meat, full-fat dairy products, and processed foods. Instead, choose lean protein sources, such as poultry, fish, legumes, and low-fat dairy products.
- Opt for Healthier Cooking Ways: The way you prepare your food can also impact cholesterol levels. Do grilling, steaming, baking, or sautéing, and try to avoid frying as much as possible. This helps reduce the amount of added unhealthy fats in your meals.
- Take In Some Protein: Incorporate lean protein sources into your diet to improve cholesterol levels. Fish, especially fatty fish like salmon, trout, and mackerel, are rich in omega-3 fatty acids that can lower cholesterol. Other good sources of protein include skinless poultry, beans, lentils, and tofu.
- Fish in Your Dish! Consuming fish, particularly those rich in omega-3 fatty acids, can have a positive impact on cholesterol levels. Omega-3 fatty acids reduce triglycerides in the bloodstream and can also lower blood pressure.
- Add Fibre to Your Daily Diet: Dietary fibre plays a crucial role in maintaining healthy cholesterol levels. Soluble fibre, in particular, can help lower LDL cholesterol. Incorporate fibre-rich foods like whole grains, oats, legumes, fruits, and vegetables into your daily meals.
- Add Supplements to Your Daily Diet: In addition to making dietary changes, certain supplements can complement efforts to improve cholesterol levels like Omega-3 fatty acids, plant sterols & stanols, red yeast rice, and psyllium husk (Metamucil).
Take Guidance from Doctor Arun to Improve Cholesterol Levels
This was a snapshot on the ways to improve cholesterol levels. For more guidance upon the matter, you can always get in touch with Doctor Arun, who will also treat you for any heart ailments, and also tell you ways to maintain a healthy heart!
