High cholesterol levels can be dangerous. But, fear not! By taking a few simple steps, you can monitor your cholesterol levels and keep them in control. This article provides easy-to-follow tips and tricks that can help you get started on the path to balancing your cholesterol. Read on to find out how to keep your cholesterol levels in check.
1. Cholesterol: Why You Should Monitor and Control It
Cholesterol is an essential building block for cells, and it’s necessary for our bodies to function. However, it can quickly become a problem if it’s not monitored and controlled. Here are the key ways cholesterol can negatively impact your health when levels are too high.
Heart Disease: The higher your cholesterol levels, the higher your risk for heart disease. Having high cholesterol can cause fatty deposits to accumulate in your arteries, leading to hardening and narrowing of these important blood vessels.
Stroke: High cholesterol can increase the risk for stroke. This occurs when fatty deposits build up in your carotid arteries, making them narrow and restricting blood flow to your brain.
Diabetes: High cholesterol may raise your risk for type 2 diabetes. Studies have shown that individuals with uncontrolled cholesterol tend to also have higher fasting blood glucose levels, making them more prone to the onset of type 2 diabetes.
High Blood Pressure: High blood pressure and high cholesterol often go hand-in-hand. High cholesterol causes fatty deposits to build up in the walls of your arteries, narrowing them and making it more difficult for your heart to pump blood. This raises your blood pressure.
fortunately, there are steps you can take to make sure your cholesterol remains in a healthy range. Here are some things you can do:
- Exercise regularly. Try to get in 30 minutes of exercise most days of the week.
- Eat a healthy diet. Increase your intake of fruits, vegetables, whole grains, and lean proteins, and reduce consumption of processed and high-fat foods.
- Watch your portion sizes and watch your weight.
- If you smoke, stop. Smoking can raise your cholesterol.
- Limit your alcohol intake.
It’s also important to monitor your cholesterol levels regularly. Talk to your doctor about what tests you should have done, and when. You can also talk to them about medications to help lower your cholesterol levels if they get too high. Taking proactive steps now can help keep your cholesterol under control and improve your overall health.
2. Take a Proactive Approach to Lowering Your Cholesterol
Exercise
Being physically active doesn’t just help your overall cardiovascular health, it also works wonders for lowering cholesterol. Exercise helps raise levels of HDL — the “good” cholesterol — and reduce the levels of LDL, the “bad” cholesterol. The American Heart Association recommends that adults should aim to get at least 150 minutes of exercise each week, as it can reduce levels of bad cholesterol by up to 5-10%. Activities such as walking, running, swimming, and biking are all great ways to stay active and improve your cholesterol levels.
Watch What You Eat
Your diet plays a big role in influencing your cholesterol levels, so watching what you put into your body is key. Limiting saturated and trans fats are especially important — these types of fats can increase LDL cholesterol levels, so you should aim to get less than 7% of your daily calories from these fats. Additionally, loading up on fruits, vegetables, and legumes can help raise your levels of good cholesterol.
Monitor Your Progress
Keeping track of your cholesterol levels is an important part of taking a proactive approach to lowering your cholesterol. It’s a good idea to keep a diary of your health journey and write down your cholesterol levels each time you get them tested. This will help you to track your progress over time and assess the effectiveness of any lifestyle changes you’ve made.
Take Supplements
There are a variety of supplements available that can help you reduce your cholesterol levels. Omega-3 fatty acids can reduce inflammation and reduce triglyceride levels, while plant sterols and stanols can help block cholesterol from being absorbed into your body. Talk to your doctor to figure out which ones might be suitable for you.
Stress Management
High levels of stress can influence your cholesterol levels, so it’s important to find strategies to reduce stress. Exercise and mindfulness can be great ways to reduce your stress levels and practice self-care, while taking up activities like yoga or meditation can help you build coping skills and stress-management tools.
3. Keep an Eye on What You Eat and Drink
One of the hardest parts about staying healthy is watching what you eat and drink. It can be tempting to treat yourself to all sorts of unhealthy snacks, but keeping an eye on your dietary habits is essential for a healthy lifestyle.
Foods to Avoid – There are a lot of unhealthy foods out there that should be avoided. This includes:
- Highly processed foods like potato chips, cookies, and fried foods;
- Sugary drinks like soda, energy drinks, and sports drinks;
- Red and processed meat like hot dogs, bacon, and sausage;
- White bread, white pasta, and white rice;
- Refined sugars in desserts, candy, and pastries.
Healthy Substitutes – You can still enjoy eating without jeopardizing your goals. Just be mindful of what you’re getting and make sure to choose healthier options. Some options are:
- Whole grain products like wheat bread, quinoa, and oatmeal
- Green vegetables like spinach, kale, and broccoli
- Non-processed meats like chickpeas, beans, and nuts
- Fruits like apples, bananas, oranges, and pears
- Water or herbal teas instead of sugary drinks
Food Labels – Checking food labels at the grocery store can sometimes be overwhelming, but it can help you make the right choice. Look for foods and drinks with low sugar content, low sodium levels, and low amounts of saturated and trans fats. Keep an eye out for healthy fats such as beneficial monounsaturated and polyunsaturated fats.
Portions – Even when you make the right food choices, you still need to be mindful of how much you eat. Overeating can have a negative impact on your health regardless of how healthy the food is. Try to aim for smaller portions and only eat when you’re actually hungry.
So, the key to staying healthy is to watch your diet and drink more water. Choose options that are healthier and stick to the right portions. With a little bit of dedication and effort, you’ll be able to create a healthy and sustainable diet that works for your own unique needs.
4. Exercise and Supplementation for Improved Cholesterol Levels
Making small changes to your lifestyle can have a lasting effect on total cholesterol levels. Here are a few helpful suggestions:
- Exercise – Aim for at least 30 minutes of aerobic activity five days a week. This includes walking, swimming, and running, among other activities. Such physical activity can improve your cholesterol by raising HDL levels.
- Weight Management – Losing and maintaining a healthy weight helps lower LDL and triglyceride levels, while boosting HDL. Start by counting calories and cutting out processed foods with added sugars.
- Meditation – Along with its physical benefits, such as improved cardiovascular health, meditation has been linked to improved cholesterol levels. Give it a try to see if it works for you.
For those who can’t revamp their diets or find enough time for physical activity, supplementation can offer a viable alternative. Some natural supplements have been linked to decreasing LDL and triglyceride levels, while raising HDL. Consider adding the following to your daily routine.
- Psyllium Fiber – This water-soluble fiber supports digestion, as well as cholesterol and cardiovascular health. It’s found in many over-the-counter products as well as cereals and breakfast bars.
- Omega-3 Fatty Acids – Research has found that daily doses of omega-3s reduce levels of LDL and triglycerides, while increasing HDL. Some great sources of omega-3s include salmon, nuts, and chia seeds.
- Garlic – Garlic has been utilized for its medicinal properties for centuries. Studies show that it may reduce overall cholesterol levels by reducing triglyceride levels. Try adding it to your soups and salads for an extra boost.
Whether it’s through diet, exercise, or supplementation, making just a few changes to your lifestyle can drastically improve your cholesterol profile. Consult with your doctor if you’re unsure of a healthy regimen.
Are you ready to take charge of your health goals and monitor and control your cholesterol levels? By employing the tips and advice in this article, you can achieve a healthier lifestyle that will lower your cholesterol numbers and ensure that your heart is taken care of. Start your journey today and keep your cholesterol levels in check for good!
