The Best Ways to Prevent High Cholesterol
Cholesterol is a type of substance that has a texture and appearance like wax. Cholesterol is located in your body cells. For the body to function properly, good cholesterol is a vital substance. They body can make all the required cholesterol. It is used to make hormones that are essential to the digestive system, helping you food digest properly. Many fatty foods consist of cholesterol. Therefore, many people are at risk of high cholesterol as they are not aware of it in their food or its effects. It is very essential to know about cholesterol and try to eliminate the risks of high cholesterol.
- Cholesterol Types
There are two types of cholesterol, LDL and HDL.
- LDL – Low-Density Lipoprotein is the bad type cholesterol that causes heart disease.
- HDL – High-Density Lipoprotein is the good type of cholesterol.
It could be quite serious if your blood has too much LDL cholesterol. It may lead to cardiovascular disease. The sad problem is that there are no warning symptoms of high cholesterol in the blood. This is why several people remain unaware they have this condition until it’s too late. To determine if you have high cholesterol, a blood test is required.
People who have high cholesterol are two times more at risk of heart problems, which is the leading cause of death. About 71 million adults, or approximately 33.5% of the population, have are at risk of high LDL cholesterol. On average, only one out of three adults is able to manage high cholesterol and get it under control.
Proper treatment and necessary lifestyle changes are required to get the problem under control. Some of the best ways to control LDL cholesterol are provided here.
- Best Ways to Manage High Cholesterol
There are several ways to manage your cholesterol level. Some lifestyle changes and a proper diet are necessary to manage it. The following health tips will help you to lower, even prevent, high cholesterol.
- Lose Weight
If you are overweight or obese, the best way to prevent high cholesterol is to lose weight. You will find a significant change in your levels after losing 5% to 6% of your body weight. To lose weight, you need to eat low calorie foods like green vegetables and fruits. You can do physical activities like walking, running, swimming, cycling, and climbing to lose weight. If you keep your weight in the proper range, your cholesterol will be kept in balance.
- Red Wine
Another way to prevent high cholesterol is to drink a small amount of red wine after dinner. Wine is able to increase HDL cholesterol, which is good for your health. HDL cholesterol in blood stream picks up and carries LDL cholesterol to the liver where it is excreted from the body.
- Eat Oatmeal
Eat oatmeal at breakfast because it has a high amount of soluble fiber, which reduces extra cholesterol. It is recommended that you take 25-35 grams of oatmeal daily for the best results.
- Drink Black Tea
Tea has become very popular because it hsa cancer-fighting antioxidants. It also has a great defense to protect against high LDL levels. According to several studies, black tea has been found to reduce LDL by 10% within a few weeks. It also can reduce the risks of coronary heart disease.
- Drink Green Tea
Green tea can be a healthier alternative to sodas and sugary beverages. Several research studies have been done both on animals and humans. The results have found that green tea contains certain compounds that can lower LDL cholesterol rapidly. If you don’t have time to make green tea, then try to take capsules of green tea extract as an alternative. It is best to take green tea in its pure form, without added sugar or artificial flavors.
- Avoid Some Foods
If your goal is to lower cholesterol then you must limit some of the bad foods you have been eating. Some animal products like red meat, whole milk, and cheese are high in cholesterol. These are the main sources of saturated fats. If you want to eat meat, you need to replace it with lean proteins like baked or boiled fish, turkey, and chicken, or even soy products.
- Regular Exercise
Another great way to prevent high cholesterol is regular exercise. Jogging, aerobics, and yoga can be really healthy for you. Workout at least 30 minutes to see positive results. Exercise will increase the good cholesterol levels and reduce bad cholesterol. If 30 minutes is too tough for you, then start with 10 minutes sessions and gradually increase the time.
If you are diagnosed with high cholesterol, you need to seek the advice of a doctor. These ways can help you to prevent high cholesterol naturally and will help you lead a healthy and fit life.