Cholesterol is one of the essential substances in your body. It helps keep you healthy by building cells, providing insulation for nerve cells, and helping to make hormones. However, when levels are too high in your blood, it can lead to serious health problems like heart disease or stroke. Many people try various methods to lower their cholesterol but don’t know which ones are effective. In this article, we will discuss what a normal cholesterol level is and some helpful ways that have been shown through research studies to help lower cholesterol levels effectively! The American Heart Association recommends that adults get their cholesterol checked regularly. When levels are high, it is often called hyperlipidemia. In this case, a person has too much of one or more types of lipids floating in the bloodstream. If your doctor finds out you have elevated cholesterol, they may recommend various treatments depending on what kind and how severe your condition is. These include things like weight loss, a change in diet, smoking cessation, and/or taking medication such as statins if necessary to lower LDL “bad” cholesterol and raise HDL “good” cholesterol.
Top 10 Ways To Lower Cholesterol
Lose Or Maintain Ideal Weight
If you are currently overweight or obese, losing some weight is an effective way to lower cholesterol levels! Studies have found that even if people do not adhere closely to their diet plan, they can still see positive effects on their lipid profile by just losing a little bit of weight. A study also showed that medication effectiveness does not depend on how much you lose, so set achievable goals, and don’t be discouraged by slow progress because every step closer counts! Maintaining a healthy weight is essential for everyone who wants to lower their cholesterol, whether they are at risk for obesity or already overweight!
Increase Physical Activity
Regular exercise has many benefits, including weight loss, better sleep, and improved cardiovascular health, leading to lower cholesterol levels. This means doing some kind of physical activity every day for at least 30 minutes or more if possible. Physical activity is the best way to reduce LDL (bad) cholesterol while increasing HDL (good) cholesterol, keeping triglyceride levels in check! Start by walking around your neighborhood after dinner each evening before it gets too dark outside, so you don’t have to worry about safety. Then gradually build up your stamina by walking faster or running so you can lower cholesterol and feel great!
This one may seem obvious, but it is essential. Many people do not realize that smoking can lower HDL cholesterol levels in the blood, which is worse than having high LDL! Smoking also increases triglyceride levels in your body and makes you more likely to develop atherosclerosis. Nicotine, one of the main ingredients in cigarettes, causes a narrowing of small arteries around the heart by increasing blood pressure, making cells less sensitive to insulin, and causing damage to arterial linings. It’s never too late either. Even if you have been a smoker for years, quitting will lower your risk because studies show that after five years or more since stopping smoking, there are significant benefits from lower LDL cholesterol!
Limit Alcohol Intake
Limiting your alcohol intake is another effective way to lower cholesterol levels in the long term! Drinking one glass of wine with dinner can actually help increase HDL (good) cholesterol without increasing triglycerides, which is beneficial for overall cardiovascular health! However, drinking more than this can have adverse effects, so limit yourself to no more than three glasses per week. Doing so will lower LDL (bad) cholesterol and reduce the risk of developing high blood pressure.
Eat Lots Of Healthy Fats
You may have heard that people with high cholesterol need to avoid eating fat, but studies have shown that this is not an effective method to lower cholesterol! Low-fat diets increase LDL or “bad” cholesterol levels compared with moderate- or high-fat diets. It’s important to incorporate healthy fats like those from nuts and avocados into your diet because these can help reduce the risk of cardiovascular disease and aid in weight loss.
Eat Lots Of Fiber
Eating lots of fiber (at least 20 grams per day) can be a great way to bring down your LDL cholesterol level by increasing its solubility, which helps take it out of your bloodstream much easier. Soluble fiber also slows digestion and absorption rates, so you feel full longer and don’t crave unhealthy snacks between meals. Good sources of soluble fiber include oatmeal, nuts, seeds, beans, peas, lentils, and apples, while insoluble fiber is in whole-grain foods like brown rice or bran cereal.
Eat A Low Glycemic Diet
Eating a low glycemic diet means that you eat more complex carbohydrates instead of simple carbs, which your body digests very rapidly, causing blood sugar levels to spike high then drop quickly! This can cause health problems, including elevated triglyceride levels and cholesterol because your liver produces fewer LDL receptors when insulin levels remain constantly high! Keep things balanced by eating lots of fruits and vegetables along with healthy protein sources such as lean meats or fish at every meal. Replace sugary desserts with fresh fruit or yogurt.
Drink Green Tea
Green tea has many incredible benefits but did you know that it also helps lower bad LDL cholesterol? Studies show that green tea consumption raises “good” high-density lipoprotein (HDL). Green tea also seems to reduce total and harmful “bad” low-density lipoprotein cholesterol. It might also help prevent atherosclerosis or hardening of the arteries! Green tea is available in both caffeinated and decaffeinated forms so that you can drink it throughout the day.
Stress is a significant factor in obesity and chronic disease due to its negative impact on your hormones, brain chemistry, and immune system! Stress can cause hormonal imbalances that lower HDL cholesterol while increasing LDL levels. New research has shown stress may be even more harmful than poor diet or lack of exercise when it comes to high cholesterol because the effects are so widespread throughout your entire body! Try practicing yoga, meditation, or taking short walks during lunch breaks at work as a way to lower cortisol production, which will lower your cholesterol levels as well!
As you can see, there are many ways to lower your cholesterol levels. By making these simple adjustments in what you eat and drink as well as incorporating physical activity into your day along with getting plenty of rest each night, you can start to see your cholesterol levels drop in as little time as one week! The best part is that they’re all healthy lifestyle changes that won’t just benefit cardiovascular health but also lead to better overall well-being!