People living with high cholesterol have a greater risk of developing heart disease, peripheral artery disease or experiencing a stroke. It is therefore essential to change your lifestyle to take control of your health. Fortunately, there are many ways you can successfully lower high cholesterol, which will allow you to live a healthier, happier life.
Reduce Trans and Saturated Fats from Your Diet
Trans fats are created when hydrogen is added to liquid fat, which causes solidification. Many food manufacturers use trans fats to expand the shelf-life of packaged baked goods. Unfortunately, trans fats can be a cause of heart disease, which is why you must aim to remove or reduce them from your diet.
We recommend reviewing all food packaging labels before adding them to your shopping cart. When eating at a restaurant, we suggest asking if the chef uses a partially hydronated oil prior to ordering your meal.
Consume More Polyunsaturated and Monounsaturated Fats
Add more polyunsaturated and monounsaturated fatty acids into your diet to lower your cholesterol. You can find the healthy fat sources in various oils, such as canola, sunflower, olive, peanut and grapeseed. They can also be found in avocados, nuts, seeds, soy beans and fatty fish, such as tuna, salmon, trout and mackerel.
Limit Refined Sugars and Grains
Start skipping refined sugars and grains and switch to healthier alternatives. For instance, instead of consuming white rice or refined flour, we recommend opting for brown or wild rice and whole wheat flour. Traditional oatmeal (not the quick versions) also provide a healthy dose of fiber that can lower your cholesterol.
It is also essential to avoid swapping sugar for fat. Many manufacturers choose to add more sugar into low-fat sauces or salad dressings for more flavour. It may, therefore, be better for your cholesterol to choose a high-fat version without trans fats.
Start Exercising
Effectively lower bad cholesterol by enjoying regular physical activity, which could improve your cholesterol by up to 10%. Brisk walking to intense aerobic exercise can have a considerable impact on your health. Try to enjoy up to 150 minutes of physical activity per week to create a healthier body.
Consider Atorvastatin
Atorvastatin is one medication proven to lower cholesterol alongside a healthy diet and exercise plan. The prescription medication not only treats high cholesterol, but it can reduce the risk of a heart attack, stroke or heart issues for people living with type 2 diabetes or coronary heart disease.
In addition to lowering bad cholesterol, it can reduce the amount of cholesterol produced by the liver. Lowering bad cholesterol while raising good cholesterol can, therefore, decrease the dangers of heart disease, heart attacks and a stroke. Buy Atorvastatin online today.
Enjoy Colorful Fruits and Vegetables
It is believed the more colorful the fruit and vegetables, the better they will be for your body. The ingredients contain cholesterol-blocking molecules known as stanols and sterols. Try to enjoy more leafy greens, carrots, tomatoes, strawberries, blueberries and plums.
Track Your Calorie Intake
Keep tabs on your health by tracking your calorie intake. This will allow you to regularly review your diet to ensure you do not over indulge in the wrong foods or too many fats. It will allow you to take control of your health, and a tracking app can help you discuss your diet with a doctor or nutritionist.
Eat More Fiber
Maintain a healthy heart and reduce your cholesterol by enjoying more fiber each day. Eating between 5 to 10 grams each day can result in a significant drop in your cholesterol. Great sources of fiber include fruits, vegetables, dried beans, oats and barley. In addition to improving your cholesterol, it will also aid your body’s digestive health.
Moderate Drinking
Did you know that moderate drinking of alcohol can raise good cholesterol levels by up to 10%? However, it is important not to overindulge, as too much alcohol can raise your cholesterol levels, while causing additional health complications. One glass of alcohol every other day could, however, improve your HDL levels.
Stop Smoking
Smoking can cause a variety of serious health complications, such as cancer and heart disease. Unfortunately, it can also lower the levels of good cholesterol, which is a major cause of heart disease. Not only that, but smoking cigarettes can also irritate a person’s blood vessel walls, which can make them more susceptible to furring up.
Lose Weight
It is not always necessary to lose weight to lower your cholesterol levels, but it can help. For example, if you are overweight, you could cut your high cholesterol levels by 8% by dropping as little as 10 pounds. Try to lose weight at a healthy rate, dropping between 1 to 2 pounds per week. Women should aim to eat between 1,000 to 1,200 calories per day to lose weight safely; while men should consume between 1,200 to 1,600 calories each day.
Make Time to Relax
Stress can often cause your cholesterol levels to shoot through the roof. That is why you should try to relax as much as possible, as it can help to improve your health. Set time aside in your day to read a good book, arrange a day to socialize with a friend over a coffee, or embrace relaxation exercises, such as meditation or yoga. It will allow you to take control of your cholesterol.
Add a Little Spice into Your Life
Spices can do so much more than adding flavor to your food. They can help to lower your high cholesterol. It is believed one clove of garlic can reduce your cholesterol levels by up to 9%. It is not only garlic that can help, either. You can enjoy the benefits of various other spices, such as ginger, black pepper, coriander and cinnamon. What’s more, adding more seasoning to your diet can also help you to lose weight, as it can reduce your appetite. So, add a little cinnamon onto a cappuccino, or add some black pepper onto your dinner.