Quieting A Cholesterol Boom: 5 Ways to Improve Your Numbers

Cholesterol is produced in the liver and is important for many functions of the body. But, anything in excess creates concern. High levels of cholesterol increase the risk for Heart-related disorders. Increased Cholesterol level is a lifestyle disorder and can be treated with lifestyle changes and management.

Here Is How You Can Improve Your Numbers of Cholesterol:

• Have a Heart-Healthy Diet – When the cholesterol range goes up, it is not wise to go on a low-fat diet. A low-fat diet will reduce LDL cholesterol with bad cholesterol but also reduce HDL cholesterol which is a good Cholesterol and increase triglycerides. Monounsaturated fats should be included in the diet. Monounsaturated fat reduces oxidation of cholesterol, increases HDL levels, and decreases LDL levels. Sources of Monounsaturated fats include Nuts and Seeds, Avocados, Olives, Canola Oil, and Olive Oil.
• Avoid Trans-Fat – Trans Fats are unsaturated fats, converted by a process called Hydrogenation. This is done to increase the shelf life and texture of the product attractive to the companies. Trans-fat results in an increase in LDL and a decrease in HDL. Packed and Processed foods like pastries and baked foods, chips, biscuits, fried fast foods, margarine, and shortening, contain trans-fat. These trans-fat products need to be completely avoided.
• Increase Soluble Fiber Intake – Soluble fiber is required by gut bacteria to grow for their nutrition. These good bacteria help in reducing cholesterol. Soluble fiber also helps in reducing the absorption of cholesterol in the bloodstream.
• Workout Regularly – Exercising and working out regularly is essential for a healthy heart. Cardio workouts and resistance training help in lowering LDL levels and raising HDL levels. 30 minutes of workout daily can help in reducing cholesterol levels, weight loss, and becoming physically fit. It is important to work out regularly irrespective of the type. The longer and the more intense workout is greater the benefit.
• Avoid Smoking and Reduce Alcohol – Smoking spikes blood pressure levels and cholesterol levels. Smoking clogs the arteries. It hinders the body’s ability to transport cholesterol back to the liver for storing or breaking down. Quitting smoking improves blood circulation and lung function.
• Consuming alcohol in moderate quantities does not harm the heart nor results in related diseases. But consumption of heavy alcohol increases cholesterol levels and triglycerides levels. Heavier consumption of Alcohol not only affects heart health but also damages the liver.

Over To You
Cholesterol can be controlled with lifestyle modifications like a healthy sustainable diet, regular workouts, and healthy habits. Reducing weight through a healthy lifestyle also helps in managing cholesterol. However, if levels are too high and not being controlled despite a healthy lifestyle then medical treatment should be taken.