How can you lower your cholesterol?

Cholesterol is a waxy substance found in your blood. Your body needs cholesterol to build healthy cells, but high levels of cholesterol can increase your risk of heart disease. With high cholesterol, you can develop fatty deposits in your blood vessels.

High cholesterol increases your risk of heart disease and heart attacks

. How can you lower your cholesterol? You will have to begin by making lifestyle changes to improve your cholesterol.

You need to begin by keeping your diet healthy. Reduce the consumption of saturated fats from your diet. Red meat and full-fat dairy products raise your total cholesterol. Trans fats, sometimes listed on food labels as “partially hydrogenated vegetable oil,” are often used in margarine and store-bought cookies, crackers and cakes. Trans-fats raise overall cholesterol levels. Omega-3 fatty acids have other heart-healthy benefits, including reducing blood pressure. Soluble fibre can reduce the absorption of cholesterol into your bloodstream. Soluble fibre is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears.

Exercise on most days of the week and increase your physical activity. Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein cholesterol, the “good” cholesterol. Consider taking a brisk daily walk during your lunch hour or riding your bike to work or playing a favourite sport. 

How can you lower your cholesterol? Quitting smoking improves your HDL cholesterol level. The benefits occur quickly. Within three months of quitting, your blood circulation and lung function begin to improve. Try to lose weight; carrying even a few extra pounds contributes to high cholesterol. Small changes add up. If you drink sugary beverages, switch to tap water. Look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator or parking farther from your office. Take walks during breaks at work. Try to increase standing activities, such as cooking or doing yard work.

Drink alcohol only in moderation. If you drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women of all ages. Too much alcohol can lead to serious health problems, including high blood pressure, heart failure and strokes.

Sometimes healthy lifestyle changes aren’t enough to lower cholesterol levels. In this condition how can you lower your cholesterol? If your doctor recommends medication to help lower your cholesterol, take it as prescribed while continuing your lifestyle changes. Lifestyle changes can help you keep your medication dose low. If you already take medications, these changes can improve their cholesterol-lowering effect.