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6 WAYS TO HELP LOWER YOUR CHOLESTEROL

1 month ago
6,479 Views


By living a healthy lifestyle, you can help keep your cholesterol in a healthy
range and lower your risk of heart disease and stroke.

Cholesterol has important functions in the body but can quickly cause serious
health conditions when it gets out of balance. Healthy fats, Omega-3 rich foods,
soluble fiber, exercise, weight loss, and quitting smoking can all help lower
cholesterol levels.

Have you recently been told you need to lower your cholesterol? High cholesterol
is a risk factor for heart disease and diabetes and a major contributor to death
for men and women in the United States.

Although cholesterol helps your body function, you only need a small amount for
good health. Too much can put you at risk for serious medical conditions. The
good news is, healthy lifestyle changes through diet and exercise can get you
back to healthy levels of cholesterol, without the need for doctor visits or
prescription medications.

Here are some simple steps you can take now to improve your cholesterol levels
and reduce your risk for heart disease and other serious health conditions.


SAY GOODBYE TO UNHEALTHY FATS

Eating certain types of fats can raise your cholesterol levels. Limiting these
types of fats can improve your health. Fats and foods that cause high
cholesterol include:

 * Saturated fats found in beef and dairy products
 * Trans fats found in fried foods
 * Commercially processed foods


READ THE NUTRITION LABEL

Read your nutrition labels to choose healthier foods. Look for options that
contain monounsaturated and polyunsaturated fats to help lower cholesterol
levels. For example, replacing foods that contain partially hydrogenated oils or
canola oils with omega-3 fatty rich foods will directly lower your cholesterol
levels. Choose foods including:

 * Fruits
 * Vegetables
 * Whole grains
 * Lean meats
 * Fish
 * Oatmeal
 * Avocados
 * Tuna
 * Whey protein


EAT MORE SOLUBLE FIBER

Because soluble fiber is not absorbed in the intestines, it can bind to
cholesterol and remove it from the body. Eating just 5 to 10 grams of soluble
fiber a day can lower cholesterol levels by 5 to 11%. Soluble fiber is found in
apples, bananas, oats, peas, black beans, lima beans, brussels sprouts, and
avocados.


AN EXERCISE A DAY KEEPS THE DOCTOR AWAY

Not only is exercise a win-win for heart health, but it also improves physical
fitness, helps combat obesity, and ultimately reduces your cholesterol
levels. Studies show 30 minutes of activity five days a week is enough to
improve cholesterol and reduce the risk of heart disease.


PUT DOWN THAT CIGARETTE

Smoking is not good for our health. It increases the risk of heart disease in
several ways, including affecting how the body handles cholesterol. Tobacco
hinders the body’s ability to send cholesterol where it is needed. This can
damage immune cells and contribute to a faster development of clogged arteries.


TRIM A FEW POUNDS

Carrying even a few extra pounds can contribute to higher cholesterol levels,
raising your chances of heart problems and other serious issues. Dieting and
exercise can help reduce the amount of fat you have in your body. This makes you
less likely to have inflammation and reverses insulin resistance so you can
better regulate hormones.

If you are concerned about your cholesterol levels, have your doctor check them.
A simple blood draw, taken after an overnight fast, is all that is required.
Understanding your cholesterol levels and how you can improve them is key to
building good habits for lifelong health. Healthy lifestyle changes, even small
ones, can make a major difference.

Source: Anthem Better Care Blog


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