If your doctor has confirmed you have high cholesterol, then you need to change your diet and lifestyle to lower cholesterol and your chance of getting heart disease. Even if you get a prescription for a cholesterol drug to help, you’ll still need to change your diet and become more active for heart health.
READ ALSO: 5 Foods That Helps To Fight High Cholesterol
Differentiate Between Good and Bad Cholesterol
Our body needs a small amount of cholesterol, however many people have too much, especially the “bad” kind, or LDL cholesterol. Bad cholesterol is mainly found in saturated fat in foods from animals. Plague can accumulate in the arteries of your heart if your LDL level is too high. This can lead to heart disease. The “good” cholesterol, HDL, helps clear LDL from your blood.
Eat more fruits and vegetables
Target five to nine servings daily of fruits and vegetables to lower your LDL level. Antioxidants in these foods may provide the benefit, along with fiber. Eat less fatty food.
READ ALSO: 10 Foods That Fight Belly Fat
3. Increase Your Omega-3s
A good way to boost your Omega-3s and protein level is to eat fish twice a week, your body needs this type of fat. Omega-3s help lower levels of a type of fat in the blood called triglycerides. They may also cut down on cholesterol, slowing the growth of plaque in arteries. Consume fatty fish, such as tuna, salmon, sardines and, trout. Avoid frying them, you can roast, bake, grill, or broil them to get the best benefits.
4. Go for Whole Grains
You can start your day with a bowl of oatmeal. It fills you up, making it easier not to overindulge at lunch. The fiber also curbs LDL cholesterol. Whole grains aren’t just for breakfast alone. You can consume them later in the day in form of popcorn, brown or wild rice or barely.
5. Eat Nuts for Snacks
A handful of walnuts, almonds, pecans, pistachios, or other nuts is a tasty treat that contains high in monounsaturated fat, which lowers LDL “bad” cholesterol. People who eat about an ounce of nuts a day are less likely to get heart disease, researchers say. Keep the portion small, and avoid nuts coated in chocolate, salt or sugar.
6. Pick the Best Carbs
Carbs like beans and whole grains such as brown rice, quinoa, and whole wheat contains more fiber and don’t increase your blood sugar. They will lower cholesterol and make you feel full longer. Carbs you should avoid are white potatoes, white rice, white bread and pastries. These boost blood sugar levels fast so you feel hungry sooner, which can lead you to binge-eating.
Exercise for 30minutes Daily
Just half an hour of physical activity 5 days a week can lower your bad cholesterol and raise your good cholesterol levels. Exercise also helps you maintain a healthy weight, which cuts your chance of developing clogged arteries. You can go for 20 minutes of harder exercise, like running, thrice weekly.
8. Eat Smart When You Eat Out
Foods at eateries can contain loads of calories, saturated fat, and sodium. To stay on track, avoid friend foods. Instead go for baked, broiled, steamed, and grilled foods. Get sauces on the side and ask for half of your meal to be boxed up before you get it.
Check Your Weight
Extra weight make you more likely to get high blood pressure, high cholesterol, and type 2 diabetes. These all affect the lining of your arteries, making them more likely to collect plaque from cholesterol. Losing belly fat, raises your good and lowers your bad cholesterol.
Living a stressful life raises your blood pressure, and it might mean higher cholesterol levels for some people. Make it a priority to relax by meditating, pray, take slow deep breaths, socialize with friendly people and exercise. Change things including relationships that stress you out.