Cholesterol is a waxy substance. It is predominantly produced in the liver, but it can also be found in foods, like red meat, cheese, butter or eggs. This waxy substance is essential for maintaining good health. Why does the body need cholesterol? It has three primary purposes: it helps in the production of sex hormones, it is building a block for human tissues, and it helps in bile production in the liver.
Some lifestyle changes can help reduce and improve cholesterol. In today’s article, we are going to present you some lifestyle changes to keep your cholesterol level under control and live healthily.
Eat healthy foods and lose excess weight
Making some changes in your diet can reduce cholesterol and improve your heart health. So, you should choose healthier fats, and you should eliminate trans fats. Then, you should eat foods rich in omega-3 fatty acids.
Omega-3 fatty acids have heart benefits, such as helping to increase high-density lipoprotein or good cholesterol, and reducing blood pressure. Some types of fish, such as salmon, mackerel, and herring are rich in omega-3 fatty acids.
And you can also add protein to your diet. Whey protein is one of two proteins in dairy products. And the other protein is casein. You can find whey protein powders in health food stores and some grocery stores.
If you maybe have a few extra pounds, that can contribute to high cholesterol. Losing as little as 5 to 10 percent of your weight can, believe it or not, improve your cholesterol levels.
Start by changing your eating habits and daily routine. For example, if you eat when you are bored or frustrated, take a walk instead. You should look for ways to incorporate more activity into your daily routine.
Workout and increase your physical activity. Exercising can improve your cholesterol. You will reduce excess weight and maintain a healthy heart if you exercise and have some physical activity. Consider taking a brisk daily walk, riding a bike, swimming, playing a favorite sport, etc. And if you want to stay motivated, find an exercise buddy or join an exercise group. Any activity can be beneficial.
Control alcohol consumption. Quit smoking.
Stopping this bad habit right away can seem challenging. But, you should know that smoking impacts your cholesterol levels to a great extent.
So, if you smoke, stop right now! Quitting will improve your HDL cholesterol level. And the benefits of quitting this bad habit don’t end there. Within 30 minutes of quitting the cigarettes, your blood pressure decrease, within one year, the risk of disease the heart is half that of a smoker, and within ten years, the risk of infection of the heart is similar to someone who never smoked.
Everyone knows that too much alcohol can lead to serious health problems, such as high blood pressure, heart failure, and stroke, and can also harm your liver. So, if you like to drink alcohol, do so in moderation. For healthy adults is recommended up to one drink a day, for women of all ages and men older than age 60.
You can join mediation programs or relax on your own in a quiet space. Feel free to choose anything that helps you relax and to relieve stress from your body. Meditation and deep breathing will assist in maintaining healthy cholesterol levels. Don’t be disappointed if you don’t see results immediately. You only have to make sure that the changes you make are ones you can continue to do.
It’s important to be persistent and to build healthy habits.