It is important Reducing cholesterol levels in your body to maintain heart health and reduce the risk of cardiovascular disease. If you have have gone for cholesterol level test and youa re told it is high, not to worry, there are some things you could do to reduce cholesterol level in your body.
Here are several lifestyle changes and dietary adjustments you can make to help lower cholesterol:
1. Eat A Heart-Healthy Diet
Focus on eating plenty of fruits, vegetables, whole grains, and legumes.
Choose lean sources of protein, such as poultry, fish, beans, and legumes, instead of red meat.
Also, incorporate foods rich in soluble fiber, such as oats, barley, beans, lentils, fruits, and vegetables, which can help lower LDL cholesterol levels.
Furthermore, limit saturated and trans fats found in foods like fatty meats, full-fat dairy products, fried foods, and commercially baked goods.
Opt for healthier fats, such as monounsaturated and polyunsaturated fats found in olive oil, avocados, nuts, and seeds.
Eat fatty fish high in omega-3 fatty acids, such as salmon, mackerel, sardines, and trout, which can help lower triglycerides and raise HDL cholesterol levels (1).
2. Maintain A Healthy Weight
Losing excess weight can help improve cholesterol levels. Aim for a gradual weight loss through a combination of healthy eating and regular physical activity.
Note that when the weight loss happens so fast, it could trigger gallstones.
Studies say fast weight loss can also prevent the gallbladder from emptying properly (2).
3. Exercise Regularly
Also, engage in moderate-intensity aerobic exercise, such as brisk walking, swimming, cycling, or jogging, for at least 150 minutes per week.
Incorporate strength training exercises, such as lifting weights or bodyweight exercises, at least two days per week to build muscle and improve overall fitness.
4. Quit Smoking
Smoking can lower HDL cholesterol levels and damage blood vessels, increasing the risk of heart disease.
As a result, quitting smoking can improve cholesterol levels and overall heart health.
5. Limit Alcohol Intake
Excessive alcohol consumption can raise triglyceride levels and contribute to high cholesterol.
Limit alcohol intake to moderate levels, which is up to one drink per day for women and up to two drinks per day for men.
6. Manage Stress
Chronic stress may contribute to high cholesterol levels. Practice stress-reducing techniques such as deep breathing, meditation, yoga, or spending time in nature to help lower stress levels.
7. Consider Medication
In some cases, lifestyle changes may be sufficient to lower cholesterol levels, but when it doesn’t, seek medical help.
Your doctor may prescribe cholesterol-lowering medications, such as statins or other lipid-lowering drugs, if necessary.
Meanwhile, before making any significant changes to your diet or lifestyle, it’s essential to consult with a healthcare professional.
Most importantly, this consultation is necessary particularly if you have existing health conditions or are taking medication.
They can provide personalised advice and guidance tailored to your individual health needs.