- September 20, 2023
How To Lower Cholesterol – 10 Ways to Naturally Lower Cholesterol
HOW TO LOWER CHOLESTEROL: Lowering Cholesterol for a Healthier You
You’ve probably heard that exercise is good for your heart and overall health, but did you know it can also help lower cholesterol levels? Cholesterol is a fatty substance found in your blood, and having high levels of it can increase your risk of heart disease. In this blog, we’ll explore how exercise can help lower cholesterol and discover the best exercises to achieve this goal.
UNDERSTANDING CHOLESTEROL
Before we dive into the world of exercise, let’s briefly understand cholesterol. There are two main types of cholesterol: LDL (low-density lipoprotein) and HDL (high-density lipoprotein). LDL cholesterol is often referred to as “bad” cholesterol because high levels of it can lead to the build-up of plaque in your arteries, increasing the risk of heart disease. On the other hand, HDL cholesterol is considered “good” cholesterol because it helps remove LDL cholesterol from your bloodstream.
EXERCISE AND CHOLESTEROL
Aids in Weight Management: Regular physical activity can help you maintain a healthy weight or lose excess pounds. This is crucial because being overweight or obese is often associated with higher LDL cholesterol levels.
Boosts HDL Cholesterol: Exercise has been shown to increase levels of HDL cholesterol. This is beneficial because higher HDL levels can help remove excess LDL cholesterol from your arteries.
Reduces Triglycerides: Triglycerides are another type of fat in your blood. Exercise can lower triglyceride levels, which is essential for overall heart health.
Improves Insulin Sensitivity: Exercise helps your body use insulin more effectively. This can lead to better blood sugar control and may reduce the risk of diabetes, which can impact cholesterol levels.
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10 Ways to Naturally Lower Cholesterol
DIETARY CHANGES
Reduce Saturated Fats: Limit your intake of foods high in saturated fats, such as red meat, full-fat dairy products, and processed foods.
Choose Healthy Fats: Replace saturated fats with unsaturated fats found in sources like avocados, olive oil, and fatty fish (salmon, mackerel, sardines) .
Increase Soluble Fiber: Foods like oats, beans, lentils, and fruits are rich in soluble fibre, which can help lower LDL (bad) cholesterol levels.
Eat More Plant Sterols: Foods fortified with plant sterols or stanols, like some margarines, can help reduce cholesterol absorption.
COOKING METHODS
Opt for healthier cooking techniques like grilling, steaming, or baking, which use less fat than frying. And when you do use oils, choose heart-healthy options like olive oil.
REGULAR EXERCISE
Aerobic Exercise: Also known as cardiovascular or cardio exercise, this type of activity gets your heart rate up and increases your breathing. Examples include brisk walking, jogging, cycling, swimming and even indoor walking workouts.
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MAINTAIN A HEALTHY WEIGHT
Losing excess weight can significantly improve cholesterol levels. Aim for a balanced diet and regular exercise to achieve a healthy weight.
QUIT SMOKING
Smoking can lower your HDL (good) cholesterol and damage your blood vessels. Quitting smoking can have a positive impact on your cholesterol and overall heart health.
LIMIT ALCOHOL
Excessive alcohol consumption can raise triglyceride levels and contribute to high cholesterol. If you choose to drink, do so in moderation.
REGULAR CHECK UPS
Schedule regular check-ups with your healthcare provider to monitor your cholesterol levels. Follow their recommendations for testing and treatment.
STRESS MANAGEMENT
Chronic stress can contribute to high cholesterol levels. Practice stress-reduction techniques like yoga, meditation, deep breathing, or hobbies you enjoy to help manage stress.
OMEGA 3
Consider adding more sources of omega-3 fatty acids to your diet, such as walnuts, flaxseeds, and fatty fish. These can help lower triglycerides and reduce the risk of heart disease.
HYDRATION
Staying hydrated is crucial for overall health. Drinking plenty of water can support your body’s natural processes, including those related to cholesterol management.
Remember, it’s essential to consult with a doctor or healthcare professional before making significant changes to your diet, exercise routine, or starting any new medications. They can provide personalized guidance based on your specific cholesterol levels and overall health. So in summary “YES” you can help to naturally lower cholesterol.