Millions of people around the world are suffering from high cholesterol. Cholesterol is a sticky waxy fat that sticks to blood vessel wall causing restriction in blood circulation. High cholesterol increases the risk of heart disease, high blood pressure and stroke.
How much is too much or bad?
- HDL (good cholesterol) – under 35 mg/DL is not good
- LDL (bad cholesterol) – 130 – 159 mg/DL is borderline high, above 160 mg/DL is high
- Total cholesterol – 200 – 219 mg/DL is borderline high, above 220 mg/DL is high
Once you are diagnosed with high cholesterol, your doctor will prescribe cholesterol lowering drug. However, this will only manage the symptom. The medication will not cure the high cholesterol. Hence, it is important that you make lifestyle change to ensure a long-term reduction of cholesterol and free of yourself from the reliance on medication to control cholesterol.
Here are the 5 lifestyle change you need to look into that will help you to lower cholesterol
1) Healthy Eating
Develop a healthy eating habit is a basic key to lower and control cholesterol and achieve optimum health.
- Good fats – mono-unsaturated and poly-unsaturated fat such as olive oil, walnut oil, peanut oil and peanut oil.
- Eliminate trans fats – trans fats are found in fried food, commercially prepared food and processed food.
- Limit cholesterol – intake should be less than 300 mg a day. Cut organ meat, egg yolks, whole milk and other dairy
- Whole grains – take more wheat, oat, quinoa and other grains in your diet. They contain insoluble fiber that can take cholesterol away from the body system.
- Fruits and vegetables – 5-7 portion a day as recommended by WHO (World Health Organization). They are rich in fiber and antioxidants.
- Omega-3 – take more fish from salmon, mackerel, tuna and sardine. They rich in Omega-3, which help to reduce bad cholesterol (LDL).
Regular 30 minutes exercise for minimum 5 days a week is enough to increase the activities and help increase good cholesterol (HDL). Brisk walk, cycling, swimming or any sports you like are good exercises.
3) Lose weight
Losing 5 – 10 lb of body weight will help to reduce cholesterol.
4) Limit alcohol
5) Quit smoking
Stop smoking and you will find an increase in good cholesterol (HDL). 20 minutes after stopping, your blood pressure will drop. 24 hrs after stopping smoking, you can reduce the risk of heart disease. 1 year after stopping, you reduce the risk of heart disease compared to a smoker. After 15 years, the heart disease risk is equivalent to a non-smoker.
Are you already adopting this lifestyle to reduce your cholesterol? Share with me in the comment box below.
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