Lifestyle Changes to Control Increased Cholesterol
Per a result by the CDC (Centers for Disease Control and Prevention), as many as 70 million people in the US are suffering from increased cholesterol levels. People with increased cholesterol levels are prone to developing heart diseases and suffering a heart attack. However, you can take medication to control the increased level of cholesterol in the body, but doing a few lifestyle changes would do.
Before going to the doctor and turning to medications, try a few lifestyle changes. In this post, we’ll be suggesting a few lifestyle changes. Let’s dive:
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Exercise Regularly
Cholesterol can be controlled by regularly exercising. Even if you are not overweight, exercising can help with regulating the level of cholesterol in the body. It will help increase HDL cholesterol levels, which is the good cholesterol in the body. Per the US general surgeon, you should do at least 2 hours & 30 minutes of exercise every week, which makes out 30 minutes per day (five days a week). Physical activity is an important part of healthy living and even a small amount of physical activity will keep you healthy & hearty. Like you can turn to the stairs instead of the elevator or go for a 15 minutes walk every morning.
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Keep a Check on What you are eating.
Whenever you are buying something for consumption, always read the labels on the food. Make sure that you are keeping a check on the number of saturated fats. Here are some of the foods you should avoid that have high saturated fats content:
- Fatty meats
- Whole milk
- Egg yolks
- cheese
- Dairy-based desserts
Limit intake of dessert and intake skinless meats & skim milk.
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Always maintain a Healthy Weight.
Even a small increase in weight can contribute to an increased level of cholesterol in the body. Losing 5 to 10 percent of your body weight, even if you are overweight would make it happen. Reducing five percent of your body weight would help with a major reduction in the cholesterol level per the Obesity Action Coalition. Use some food plan calculator, find out how many calories you need throughout the day. Your body weight depends on your physical activity with respect to the calorie intake throughout the day.
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Add more vegetables, fruits & nuts.
You should add more fruits, vegetables & nuts if you are on your path to controlling the level of cholesterol in the body. Fruits & dry foods are the best alternatives for your evening snacks as they are sources of unsaturated fats. Fruits and vegetables are rich sources of soluble fibers & they help regulate the cholesterol level by trapping the excessive amount from your body. Here are some foods that are rich in soluble fiber.
- Kidney beans
- Lentils
- Apples
- Dark leafy greens
- Edamame (soybeans)
- Pears
Edamame is very good for those who are suffering from increased levels of cholesterol as they are also rich in isoflavones. Tomatoes are also recommended for isoflavones, which is a cholesterol-busting nutrient. Increase the intake of vegetables throughout the day.
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Consider Substituting Your Oils
You do not have to cut down on fats entirely from your diet, you can consider making some changes and substituting your oils. Make important changes to your diet & consider switching to unsaturated fats, which will help with increasing the level of good cholesterol and decreasing the level of bad cholesterol in the body. Use olive oil in place of butter or mayonnaise - that will help with regulating the level of cholesterol level. For cooking, you can use avocado oil, peanut oil, or canola oil for bettering the level of cholesterol. You should consider the level of saturated fats in the body that includes fats that are solid or semi-solid at room temperature.
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Consider eliminating trans fats from your daily diet.
Trans fats are responsible for increasing the level of bad cholesterol & decreasing the good cholesterol levels in the body. Trans fats are mostly contained in fried foods & packaged baked foods including crackers & cookies. Make sure that you are checking the ingredients while choosing to buy something in packaged form. It should have zero trans fat and should not contain any hydrogenated oils.
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Consider Quitting Smoking.
Per a report from the National Heart, Lung, and Blood Institute most heart diseases & increased levels of cholesterol is caused due to smoking. Smoking hardens the arteries, which results in atherosclerosis. Also, the walls of the arteries get rough due to which cholesterol sticks more easily forming plaques. If you have recently found cholesterol levels to have increased, you must immediately quit smoking.
Summary.
Cholesterol can cause several heart diseases and it makes you prone to heart attacks. Increased levels of cholesterol or on the wrong parts of the body could cause various diseases. Cholesterol much like fats does not dissolve in water. But, there is nothing to worry about, bringing some simple lifestyle changes can help you deal with such a situation. Substitute your oils, exercise regularly, quit smoking, and follow a balanced diet — these simple lifestyle changes will make sure you are overall healthy & hearty. Nothing is impossible if you have the determination and will to get through the situation. To live happy & prosperous life health is a prerequisite - make sure you are taking good care of your health.
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