Cholesterol is necessary for the human body to help create hormones like estrogen & testosterone, which improves the effectiveness of your overall metabolism; however, too much “bad” cholesterol can also lead to health complications. Individuals with high cholesterol are at a higher risk of contracting heart disease or having a heart attack. Upon further inspection from your family physician, they may prescribe you medication to help manage your cholesterol levels; however, some people would prefer to adjust their lifestyle naturally so they can prevent it from occurring altogether. Cholesterol levels are highly dependent on individual’s lifestyle choices and habits, so here are some tips to help you lower your cholesterol naturally:
Maintain A Healthy Diet
• Avoid red meats and ‘high-in-fat’ dairy products
• Cut out trans fats from your everyday consumption (Cookies, margarine, crackers, etc.)
• Indulge in foods tha
t are high in Omega-3 fatty acids (salmon, tuna, chia seeds or walnuts)
• Focus on soluble fibre that prevents cholesterol from conglomerating in the bloodstream (Apples, strawberries, citrus fruits, Brussel sprouts, etc.)
Exercise/ Lose Weight
A daily exercise regimen will not only decrease the collection of bad cholesterol, but it will work to increase the amount of good cholesterol in your bloodstream. Physical activity can be discouraging for some individuals that lack the motivation to complete at least 45 minutes of exercise 4-5 times a week, but it can truly make a difference in your health. Do everything you can to make your exercise more enjoyable:
• Use your breaks at work to take a light walk before returning
• Ride a bike to work or school instead of driving
• Participate in an enjoyable sport (tennis, soccer, hockey, basketball, etc.)
For individuals struggling to find the motivation and the energy, ask a family member, coworker or friend if they are interested in working out with you. Many people also lack the motivation so by asking for their help you may encourage them to start exercising and focusing on their own health.
Uncontrolled weight gain can be dangerous, especially because it is so much easier to gain weight than to lose it. Incremental choices such as drinking a sugary pop at dinner instead of a glass of water can add up and increase bad cholesterol levels. Be conscientious and be aware that the more weight you gain and fatty foods you eat, the higher at risk you are for cholesterol-related complications.
Stop Smoking Cigarettes
Smoking cigarettes are a common cause for high cholesterol in many human beings. Along with high cholesterol levels, it also deteriorates your oral health, softens your bones, hurts your immune system and crowds your lungs with tar. It may take 2-5 years for your body to partially recover from the devastating effects that cigarettes cause to active smokers, but your cholesterol levels will decrease, and after 10 years of not smoking, the odds of suffering from lung cancer is cut in half.
Visit your doctor for more information on how you can reduce bad cholesterol and improve the overall condition of your health.