Those who suffer from high cholesterol levels are at risk of suffering from a heart attack, making it important to improve the health. To lower cholesterol, there are several diet and lifestyle changes that must be made to protect your body and reduce the risk of death. Those who want to learn how to lower their cholesterol can take a few steps that will prove to be effective long-term.
Avoid Saturated Fats and Trans Fats
A change in your diet is one of the most effective ways to lower cholesterol by avoiding certain foods that include red meat, butter, and full-fat dairy products. It’s important to look on the label of processed foods to identify if it contains partially hydrogenated fat, which means that the food contains trans fat and should be avoided.
Exercise During the Week
Make it a point to participate in physical activity at least five to six days a week, which will increase high-density lipoprotein cholesterol. It’s important to exercise at least 30 minutes a day with moderate physical activities that include swimming, riding a bike, jogging, playing tennis, or doing pilates.
Exercising will help to lower the cholesterol naturally by losing weight, which can increase the levels. Health experts recommend losing five to 10 percent of the body’s weight.
Smoking tobacco products is known to increase blood pressure and heart rate disease significantly, making it important to quit smoking immediately for proper cholesterol management.
Alcohol should only be consumed in moderation to reduce cholesterol levels in the body. It’s important to limit your alcohol consumption to one drink per day for women of all ages and for men who are over the age of 65. Men who are younger than 65 can drink up to two drinks each day.
Consume Natural Foods
There are a number of natural foods that can help to reduce cholesterol levels without having to only rely on medication. Health experts recommend consuming fish, oatmeal, walnuts, avocados, whey protein, tea, garlic, spinach, and olive oil. Foods that have a high content of omega-3 fatty acids can also reduce the risk of sudden death by reducing the blood pressure and preventing blood clots that can form. Switching from butter to margarine can also improve the cholesterol levels due to the plant sterols that it contains, which help to reduce cholesterol absorption in the body.