If you have high cholesterol, then you will be happy to know that it is very possible to improve your cholesterol without any medication. Many people have been able to reduce cholesterol simply by making a couple of lifestyle changes. Below are the steps that will help lower your cholesterol:
You should try to find all that you can about high cholesterol. You should also ask your doctor about your target cholesterol level.
If you are over your ideal body weight, then you should consider losing weight. Studies have shown that losing as little as five to 10 pounds can significantly improve cholesterol. Modest weight loss may also lower your risk of diabetes and high blood pressure.
Regular exercise can help you lose weight, and it can also lower your cholesterol. You do not have to spend hours of your time at the gym to lose weight. A simple exercise like walking can help you reduce cholesterol. There was a study done by a group of British researchers that showed that people who walk once a day can potentially lower their cholesterol by eight percent. You may also want to consider participating in other activities, such as cycling and running.
You should try to avoid high cholesterol foods, such as butter, fast food and processed meats. Those foods are not only high in cholesterol, but they are also high in saturated fat. It is important to note that saturated fat can also raise your cholesterol.
Changing your diet does not only mean avoiding high cholesterol foods, but it also means eating more fiber-rich foods. The recommended daily intake of fiber is 25 to 30 grams of fiber per day, but studies have shown that people who eat just 15 grams per day can reduce their cholesterol by up to 10 percent. Fruits, beans, vegetables and whole grains are examples of foods that contain high amounts of fiber.
Furthermore, you should eat more eating more monounsaturated fat and omega 3 fatty acids because both of these fats can help improve your cholesterol. Fish and flaxseeds are examples of foods that are rich in omega 3 fatty acids. Olive oil, peanut butter and walnuts are foods that are rich in monounsaturated fat.
It will be a lot easier for you to follow a healthy diet if you keep track of everything that you eat. That is why you may want to consider keeping a food diary.
Even if you avoid high cholesterol foods and follow an overall healthy diet, you still may not be getting all of the nutrients that you need. You should look for a multivitamin that contains folic acid, vitamin B6 and vitamin B12. All of these vitamins have been shown to improve heart health.
If you’re wanting to learn more about reducing high cholesterol, contact Medical Meals and our health experts can help you figure out the best cholesterol diet and lifestyle to improve your health, wellness, and quality of life!