Many people are struggling with cholesterol and if you don’t improve your lifestyle you’re at huge risk of getting a heart disease. Doctors prescribe drugs that can lower your cholesterol levels but you must make changes in your diet and be more active. Here are a few tips on how to control your cholesterol levels:
1. Good Cholesterol Clears the Bad Cholesterol
Our bodies need a small amount of cholesterol to work properly. The problem is that we eat foods that contain saturated fat and cholesterol and they raise the levels of LDL “bad” cholesterol. LDL cholesterol builds up in our arteries and it can cause heart disease. On the other hand, HDL “good” cholesterol clears the bad cholesterol from our blood. So change your diet and start eating foods with small amounts of cholesterol!
2. Portion Control
Americans eat twice the size of a normal portion and that leads to bad cholesterol and gaining weight. If you’re not sure how much food is enough, use your hand. Your serving should fit in your hand, that’s a normal portion.
3. Fruits and Veggies
Lower your LDL bad cholesterol eating fruits and veggies. Eating fruits and veggies will also help you lower your blood pressure and have a healthy weight.
4. Eat Fish
Fish is rich in omega 3 fatty acids and is low in saturated fats. Salmon, tuna, trout and sardines are the best choice because they contain big amounts of omega 3 fatty acids. Omega 3 fatty acids lower levels of triglycerides and lower the bad cholesterol levels.
5. Whole-grain Cereals/ Oatmeal
Whole grain cereals and oatmeal are rich in fibers and will keep you full longer. The can also help you lose weight and lower your LDL bad cholesterol. You can also eat wild rice, popcorn, brown rice, and barley.
6. Nuts
If you’re looking for a healthy snack, then grab some nuts. Nuts contain monounsaturated fat that lowers bad cholesterol.
7. We All Need a Little Fat
The truth is we all need a little fat. We advise you to eat products that contain unsaturated fats such as canola and olive oil because the can lower your bad cholesterol. Avoid eating palm oil and butter!
8. Physical Activities
30 minutes of physical activities, 5 times a week can reduce bad cholesterol levels and increase good cholesterol levels. Exercising will also help you lose weight and will reduce your chance of getting clogged arteries. If you don’t like going to the gym, then take long walks every day.
9. Avoid Foods Full With Saturated Fats
If you’re out in a restaurant always order something baked, steamed or broiled, instead of fried food and don’t eat the sauces because they’re full of saturated fats.
10. Lower Your Stress Levels
Stress can also lead to increasing of bad cholesterol levels. Find a way to relax and not feel stressed, do some meditation or relaxing exercises.
Dealing with cholesterol is a life-long process. Listen to your doctor’s advices, have a healthy diet and exercise. All these things can help you lower your cholesterol!