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Lifestyle changes to improve your cholesterol levels

If you make some lifestyle changes that can help you improve your cholesterol. There are some healthy changes which you can make which are beneficial for you in reducing cholesterol levels in your body.

Eat heart healthy foods

This is a no-brainer. You will need to include more heart healthy foods in your diet. By making some changes in your diet, you'll be able to reduce cholesterol and improve your heart health.

Start by reducing saturated fats in your diet. Saturated fats are mostly present in red meat and full fat dairy products and they can increase your total cholesterol. When you reduce consumption of saturated fats, it will reduce your low-density lipoprotein (LDL) cholesterol, which is also known as the bad cholesterol.

Also eliminate trans-fat. Trans fats are also called as partially hydrogenated vegetable oils. There are mostly available in cookies, crackers and cakes and margarines. Trans fat is bad for you because it can raise total cholesterol levels.

Consume more omega-3 fatty acids. Include foods that contain omega-3 fatty acids. They can reduce blood rush. Salmon, mackerel, herring, walnuts and flaxseeds contain more omega-3 fatty acids.

Increase soluble fibre in your diet. They are good for you because they can reduce the absorption of cholesterol into your bloodstream. They are available in oatmeal, kidney beans, brussels sprouts, apples and pears.

Include whey protein in your diet. Whey protein is available in dairy products and they can offer you many health benefits. It can reduce both LDL cholesterol and total cholesterol as well as your blood pressure.

Exercise

Start exercising and also increase your physical activity. Exercise can help you by improving cholesterol. Moderate physical activity will increase high-density lipoprotein (HDL) cholesterol, which is also known as the good cholesterol. Every day walkout at least for 30 minutes and do that five times a week.

Also add different types of physical activities. Such physical activities and exercises will help you to lose weight. You can always take a brisk daily walk during your lunch hour. You can ride your bike to work instead of taking a cab. Also start playing your favourite sport. It will not only enjoy, but it will also help you by keeping a healthy.

Lose weight

Losing some weight will help you to improve cholesterol. Caring even a few extra pounds can contribute to high cholesterol levels. He can stop drinking sugary beverages and instead drink water. Stop snacks that are heavy in calories. Avoid sweets if possible. Also include more activities into your daily routine. You can always take the stairs instead of taking the elevator. Also try to increase spending activities as much is possible. All these things will help you to lose weight and by losing weight, you'll be able to reduce cholesterol levels in your body.

Quit smoking

When you quit smoking, it will improve your HDL cholesterol level. Within 20 minutes of quitting, your blood pressure and heart rate will recover from the cigarette induced spike. Within three months of quitting smoking, your blood circulation and lung function will start to improve. Within a year of quitting, your risk of heart disease will reduce by half in comparison to a smoker.

References 1. High Cholesterol
2. Cholesterol
3. High Blood Cholesterol