From Eating Healthy Fats To Managing Stress, Tips To Maintain Cholesterol Level
High cholesterol levels can increase your risk of heart disease and stroke. Fortunately, there are several lifestyle changes you can make to lower your blood cholesterol and improve your heart health.
Every cell in the body has cholesterol. Cholesterol is produced by the body, but it is also consumed through food. It is an oil-based compound that will not combine with blood, which is a water-based substance.
The liver creates all of the cholesterol that your body requires. Although food companies frequently advertise items as being low in cholesterol, a 2018 research demonstrates that consuming cholesterol has only a minor impact on the quantity of cholesterol in the body.
Eat Heart-Healthy Fats
Replace saturated and trans fats with unsaturated fats found in olive oil, avocados, and nuts. Omega-3 fatty acids from fish like salmon and walnuts can also help lower cholesterol.
Increase Fibre Intake
Foods rich in soluble fibre, such as oats, beans, and fruits, can lower LDL (bad) cholesterol levels.
Choose Lean Proteins
Opt for lean meats like poultry and fish over red meat, which is higher in saturated fat. The protein Reference Daily Intake (RDI) for an adult consuming 2,000 calories per day is 50 grams, while some people may benefit from eating more. Your calorie and protein requirements are typically determined by your age, weight, height, gender, and degree of activity.
Watch Portion Sizes
Be mindful of portion sizes to avoid overeating, which can lead to weight gain and higher cholesterol.
Exercise Regularly
Engaging in physical activity like brisk walking, cycling, or swimming can raise HDL (good) cholesterol and lower LDL.
In just eight weeks, substituting most of your saturated fats with unsaturated fats will reduce total cholesterol by 9% and “bad” LDL cholesterol by 11%, according to research.
Quit Smoking
Smoking can lower your HDL cholesterol and damage your blood vessels, so quitting is essential for heart health.
Limit Alcohol Intake
If you drink alcohol, do so in moderation. Excessive alcohol can raise triglyceride levels and contribute to high cholesterol.
Manage Stress
Chronic stress can affect your cholesterol levels. Practice relaxation techniques like yoga or meditation.
By adopting these ten tips into your daily routine, you can take control of your cholesterol levels and reduce your risk of heart disease. Remember that it’s essential to consult with a doctor before making significant changes to your diet or lifestyle, especially if you have existing health conditions. Your doctor can provide personalised advice to help you achieve optimal heart health.
Taking small steps today can lead to significant improvements in your cholesterol levels and overall well-being. So, start making these changes and embark on a heart-healthy journey today.
