Here’s How To Lower Your Cholesterol With Food and Exercise

High cholesterol is a common condition that affects more than 94 million Americans. Unfortunately, it can be a big risk factor for many serious health issues, including heart disease, stroke, and high blood pressure. But, there are plenty of ways for you to lower your cholesterol naturally and improve your overall health.

In this post, we’ll discuss some of the lifestyle changes you can make to reduce your high cholesterol levels, from the foods you eat to the way you exercise. We’ll also provide some helpful tips for maintaining a healthy cholesterol level so you can live a long and healthy life.

What is Cholesterol?

Cholesterol is a type of fat in your body that’s necessary for many functions, including building cells and producing hormones.

There are two types of cholesterol: HDL (high-density lipoprotein) and LDL (low-density lipoprotein). HDL cholesterol is considered good because it helps remove bad cholesterol from the blood vessels, while LDL is considered bad because it builds up in the arterial walls. The total cholesterol level should be less than 200 mg/dL to keep your heart healthy.

Foods That Lower Cholesterol

The best way to naturally control cholesterol levels is by eating a healthy diet full of fruits and vegetables, high-fiber foods, and fatty acids like omega-3. Fruits and vegetables are rich sources of fiber and can help reduce the risk of heart disease by lowering your LDL levels.

High-fiber foods such as whole grains and oats can absorb cholesterol from the digestive system before it enters the bloodstream, thus decreasing LDL levels. Foods rich in omega-3 fatty acids, including fatty fish like salmon or mackerel, may also help reduce blood pressure and lower overall cholesterol levels by helping you maintain healthy triglyceride levels.

Exercise Routines for Lower Cholesterol

Regular exercise is an important part of managing cholesterol levels. Cardio exercises such as walking or jogging can help increase HDL levels by raising the heart rate and burning fat in the body. Strength and resistance training can also be beneficial by allowing the body to use more glucose as fuel, thereby reducing LDL levels in the bloodstream. Incorporating high-intensity interval training (HIIT) into your exercise routine can be beneficial for decreasing overall cholesterol levels as well since they can help regulate LDL particles in the body.

Lifestyle Changes for Lower Cholesterol

Smoking has been linked to higher levels of bad cholesterol, so quitting smoking is one way to reduce your risk for heart disease or stroke related to high cholesterol levels. Reducing stress can also help lower bad cholesterol and increase good cholesterol. Relaxation practices such as yoga or meditation can be helpful for this. Be sure to avoid processed foods and refined grains as well since they contain unhealthy trans fats that raise bad cholesterol levels. Instead, opt for nutrient-dense whole foods.

Practicing Preventive Care

In addition to exercising regularly and watching what you eat, it’s also important to practice preventive care for better long-term health outcomes related to high cholesterol levels.

Be sure to get regular checkups with your doctor. They will track your total cholesterol score with a simple blood test and suggest supplements and regimens that’ll help you lower cholesterol if needed. Taking medication prescribed like Statin by your doctor is also essential. These medications work by blocking the production of bad (LDL) cholesterol while retaining good (HDL) cholesterol at healthy levels in the body.

Don’t forget to eat heart-healthy meals low in saturated fat since they can also help keep those LDL levels low. With all these tips combined, you should be able to successfully lower your unhealthy LDL levels while maintaining healthy HDL ones.

Why You Should Take High Cholesterol Seriously

High cholesterol is a serious health concern, but it doesn’t have to be unmanageable. You can naturally lower your cholesterol levels and reduce your heart disease and stroke risk with the proper diet, exercise plan, and lifestyle changes. Incorporating more fruits and vegetables, omega-3 fatty acids, whole grains, and healthy fats into your diet, as well as engaging in regular exercise, quitting smoking, and reducing stress, can all significantly contribute to lowering your cholesterol levels. Plus, a combination of preventative care, monitoring your cholesterol number, and medical intervention, if needed, is the best way to keep your cholesterol in check and your heart healthy.