Easy lifestyle changes to achieve cholesterol scale down
Health
By
Ryan Kerubo
| Aug 29, 2024
High cholesterol, also known as hypercholesterolemia, occurs when your blood is carrying around too much of a fatty substance called cholesterol. According to the American Heart Association (AHA), this can lead to a higher risk of heart attacks and strokes.
Unfortunately, hypercholesterolemia often has no symptoms, hence, it is crucial to get regular blood tests to monitor your cholesterol levels. While medications are available to help manage cholesterol, lifestyle changes should always be the best first option.
1. Adopt a heart-healthy diet
A diet rich in vegetables, fruits, lean proteins and whole grains can significantly reduce cholesterol levels. Soluble fibre, found in foods like oats, beans and certain fruits, can help reduce cholesterol absorption into your bloodstream. Reducing saturated fats, often found in red meat and dairy products, and eliminating trans fats, common in margarine and store-bought baked goods, is also essential.
2. Engage in regular physical activity
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Regular exercise can improve cholesterol levels by raising high-density lipoprotein (HDL, the good cholesterol) and lowering low-density lipoprotein (LDL, the bad cholesterol). Activities like jogging, cycling, brisk walking or swimming are great options. AHA recommends at least 150 minutes of moderate aerobic exercise each week or 75 minutes of vigorous activity.
3. Shed those extra pounds
Extra weight, particularly around the abdomen, can contribute to high cholesterol. Simple changes, like switching sugary drinks for water, taking the stairs instead of the elevator, or have a dance party in your living room can also suffice.
4. Quit smoking
Quitting smoking is one of the best things you can do for your heart health. Research from AHA shows that within 20 minutes of quitting, your blood pressure and heart rate recover from the spike caused by smoking. Within three months, your blood circulation and lung function begin to improve and your risk of heart disease is halved within a year.
5. Kick back and de-stress
Chronic stress can lead to elevated cholesterol levels. According to a study published by the American Psychological Association, stress can cause the body to release cholesterol into the bloodstream, raising levels beyond what is healthy. Managing stress through relaxation techniques can help keep your cholesterol in check.