Top lifestyle changes to improve your cholesterol
Changes in your lifestyle can help you decrease your cholesterol and increase the effectiveness of cholesterol-lowering drugs.
1 Eat meals that are good for your heart.
A few dietary adjustments can help lower cholesterol and enhance heart health:
- Increase your intake of soluble fiber. Soluble fiber can help to lower cholesterol absorption into the circulation. Oatmeal, kidney beans, Brussels sprouts, apples, and pears are all high in soluble fiber.
- Whey protein should be added. Many of the health advantages ascribed to dairy products may be due to whey protein, which is present in dairy products. Whey protein, when taken as a supplement, has been demonstrated to reduce LDL cholesterol, total cholesterol, and blood pressure.
- Reduce your intake of saturated fats. Total cholesterol is raised by saturated fats, which are found predominantly in red meat and full-fat dairy products. Saturated fat consumption should be reduced to lower low-density lipoprotein (LDL) cholesterol, or “bad” cholesterol.
2 Increase your physical activity by exercising most days of the week.
Exercise can help lower cholesterol levels. High-density lipoprotein (HDL) cholesterol, sometimes known as “good” cholesterol, can be raised with moderate physical exercise. Work up to 30 minutes of exercise five times a week, or 20 minutes of strenuous aerobic activity three times a week, with your doctor’s approval.
Adding physical exercise to your daily routine, even if it’s only for a few minutes at a time, will help you lose weight. Consider:
3. Quit smoking
Smoking cessation raises HDL cholesterol levels.
4. You should lose weight.
Carrying even a few extra pounds raises cholesterol levels. Small adjustments add up. Switch to tap water if you consume sugary beverages. Snack on air-popped popcorn or pretzels, but monitor your calorie intake. If you’re craving something sweet, consider sherbet or low-fat sweets like jelly beans.
Look for methods to add extra movement to your daily routine, such as taking the stairs instead of the elevator or parking further away from your workplace. During your work breaks, go for a stroll. Increasing standing activities, such as cooking or yard work, is a good idea.