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Cholesterol Tips to Save Your Heart
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Simple Ways to
Lower Cholesterol
When you are found to
have a high blood level of cholesterol, it can be very helpful to change your
diet and lifestyle to lower cholesterol. Lowering cholesterol has been shown to
decrease the risk of heart disease. Even if you are taking a medication to lower
your cholesterol levels, diet and exercise in addition can lead to optimal
heart and blood vessel health. The following tips can be simple ways to help
you to stay healthy.
Good and Bad Cholesterol
Actually, some
cholesterol is necessary for proper body function. But dietary saturated fat
and cholesterol both raise levels of LDL "bad" cholesterol. High
levels of LDL cholesterol can cause plaque to build up in arteries, leading to
heart disease and stroke. HDL is a "good" cholesterol in that it
helps eliminate bad cholesterol from your blood. It is possible to lower LDL
cholesterol and raise HDL cholesterol with your diet.
Portion Control: Use Your Hand
Eating
super-sized meals contributes to weight gain and high cholesterol. An easy way
to practice portion control for a meal is to use your hand as a measuring
instrument for portions. One handful is about the size of one portion.
Serve Up Heart-Healthy Food
When it comes
to fruits and vegetables, pick up the pace! Multiple servings throughout the
day can help lower LDL "bad" cholesterol. Moreover, these foods have
antioxidants that can be beneficial. Also, eating more vegetables and fruits
often results in eating fewer high-fat foods. This can lower blood pressure
promote weight loss.
Think Fish For Heart Health
Fish is
generally exceptionally heart healthy because it is high in healthy omega-3
fatty acids and low in saturated fat. It is the omega-3 fatty acids that help
lower blood levels of triglycerides. Especially emphasize fatty fish. Keep in
mind that deep oil frying of any food diminishes the health benefits.
Start the Day With Whole Grains
Oatmeal or
whole-grain cereal have fiber and complex carbohydrates that help you to feel
fuller for longer, so you'll be less inclined to overeat later in the day.
These breakfasts help reduce LDL "bad" cholesterol and can help with
your weight control.
Go Nuts for Cardiovascular Health
Nuts help to
lower cholesterol because they are high in monounsaturated fat. This form of
fat lowers LDL "bad" cholesterol while maintaining HDL
"good" cholesterol levels. This can lower the risk of heart disease.
Only eat a handful, though, because nuts are high in calories, especially if
they are coated in sugar or chocolate.
Unsaturated Fats Protect the Heart
Our daily fat
needs are only about a third of our daily calories. However, the form of fat
makes a difference. Unsaturated fats (in canola, olive, and safflower oils)
lower LDL "bad" cholesterol levels. Saturated fats (in butter and
palm oil) and trans fats increase LDL cholesterol. All fats have calories.
Moderation is the key.
Eat More Beans, Fewer Potatoes
Carbohydrates
are important for energy production. However, there are differences in the
quality of carbohydrates, too. Whole grains like beans, quinoa, whole-wheat
pasta, and brown rice are high in fiber that can help lower cholesterol. Whole
grains also keep you feeling full longer. The carbohydrates in pastries, white
rice, white bread, and potatoes boost blood sugar levels rapidly. This can lead
you to feel hungry sooner, potentially leading to overeating.
Get Moving with Exercise!
Short intervals
of regular exercise can help lower LDL cholesterol and raise HDL cholesterol.
Maintain an ideal weight for lower blood pressure and heart disease risk.
Exercise also improves cardiovascular health by helping to maintain an optimal
body weight. Obviously, it is ideal when you can manage cholesterol without
medication.
Just Go for a Walk
Walking is
easy, healthy, and good pair of shoes is your only requirement. This too can
lower your risk of stroke and heart disease, help you lose weight, maintain
balance, and keep bones strong. Short walks are much better than no walks.
Work Out Without Going to the Gym
Any kind of
cardiovascular activity can be beneficial to heart health. But check with your
doctor for guidelines. Simple activities that can be of benefit include
gardening, dancing, or taking the stairs instead of the elevator. Even
housework can qualify as exercise.
Take Control of Your Health
Stay on track
with a consistent program of cholesterol management and learn the tricks that
maintain your health. Checking food labels for nutrition facts can be very
helpful. It also helps to vary your exercise routine during the week.
What to Do When Eating Out
When you eat
out be careful about the quality and quantity of your food consumption. Watch
out for hidden salt, calories, and saturated fats. Don’t super-size your order.
Choose broiled, baked, steamed, and grilled foods instead of fried. Have the
sauces on the side.
Watch for Hidden Traps
Managing
cholesterol with your diet begins at the grocery store. Look at nutrition
labels. Check serving sizes. Don’t be a victim of aggressive marketing
advertisements. Does the package contain two servings instead of one?
Don't Stress
Stress can
raise blood pressure, which can lead to heart and blood vessel disease. Stress
reduction can be fun. Take a break from your usual routines of daily living.
Simple and convenient methods to reduce stress include meditation, biofeedback,
and relaxation exercises.
Losing Means Winning
Losing weight
when you are obese lowers blood pressure, cholesterol, and triglycerides and
decreases your risk of stroke and heart disease. An optimal body weight puts
less stress on the heart. It also reduces the strain on joints and ligaments.
Follow Your Doctor's Advice
Continue
managing your cholesterol for life with regular doctor checkups, exercise, and
healthy food choices. These lifestyle changes can help you to reduce the risk
of disease and promote longevity. Work with your health care professionals to
get tips to improve your cholesterol by changing your routine.
Reviewed by Robert J. Bryg, MD on Tuesday, May 03, 2016
Lower Your Cholesterol,
Save Your Heart
This tool does not
provide medical advice.
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