The increasing number of people with high cholesterol issues, along
with the side effects of its medications, has begged an answer to the
question "How to reduce cholesterol naturally?". Unsurprisingly, your
lifestyle plays a vital role in increasing and decreasing cholesterol
levels. Altering the way you live in certain ways can help you lower
your cholesterol naturally, without the use of medications and
prescriptions. Even if medication is necessary, a healthy lifestyle
enhances the effect of your medication to reduce cholesterol faster and
maintain its level.
Here are 6 steps to follow:
STEP 1 - Cut Down On Your Body Fat
Having
extra fat in your body is just not recommended for cholesterol
patients. Carrying even just a little excess weight can contribute
detrimentally to your cholesterol health. Even a small decrease of 5 to
10 pounds of excess weight can have significant effects.
The very
first aspect of losing weight is to honestly analyze your eating habits
and daily routine. If you eat when you are frustrated or bored, try to
divert your mind and take a walk instead. If your lunch and breakfast
consist of fast food, strike it off from your lifestyle and pack
something healthier from home. Watching television does not mean
munching on potato chips, but instead you can try munching on carrot
sticks.
Try to include more physical activity into your daily routine such as taking the stairs instead of the elevator.
STEP 2 - Eat Healthy Food
If
you have been on an unhealthy diet for years, making a few changes in
your diet can drastically reduce your cholesterol level. After all,
cholesterol levels are substantially dependent on what you do and do not
eat.
Healthy fats: the saturated fat found in red meat or dairy
products can increase your cholesterol level by increasing the bad
cholesterol in your body. It is recommended that you should not take in
more than 10% of your daily calories from saturated fat. This is why you
should choose low-fat dairy products and leaner cuts of meat. You can
also switch to olive, canola and peanut oils for cooking.
STEP 3 - Avoid Trans Fats
Trans
fat can be found in fried foods and many store-bought products such as
crackers, cookies and snack cakes. Do not believe the labels on the
packaging that claim the product is 'trans fat-free' as they might only
be half truths. Instead, you can choose to look at the ingredients list
and determine if those ingredients are high in cholesterol or not.
STEP 4 - Do Not Exceed The Daily Cholesterol Limit
A
normal person can take up to 300 mg of cholesterol per day. If you have
a heart disease or other cardiovascular problems you should only take
less than 200 mg. Cholesterol levels are highly concentrated in foods
such as egg yolk, cheese, processed meat, shrimps etc. Try to avoid such
high cholesterol foods to keep within the recommended boundaries.
STEP 5 - Eat More Fruits And Vegetables
Fruits
and vegetables are rich in fibre which helps you to increase your
metabolism rate and cuts down fat. Fibre also prevents the build up of
cholesterol particles in your arteries. However, one must remember that
dried fruit tends to have more calories than fresh fruit. Also, try to
include more vegetables in your diet on a daily basis.
STEP 6 - Increase Your Physical Activities
Exercise
always plays a vital role in general fitness and reducing your
cholesterol level naturally. Exercising does not mean that you need to
force yourself into high-intensity workouts. Simple moderate workouts
done frequently can help you drastically. Choose exercises that keep
your heart functioning faster like jogging, running, swimming and
cycling.
High cholesterol increases the risk of cardiovascular
diseases and heart attacks. Medications are certainly available to help
you reduce your cholesterol levels but if you try to alter your
lifestyle with these steps, you will be surprised with the results. This
way you can stay away from all those terrible side effects that
medicines can cause.
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