Steps You Can Take To Manage Your Cholesterol
The deadly dangers of high cholesterol are well known. Elevated levels increase our risk of having a heart attack and of developing heart disease. Medications are one effective way of managing our cholesterol but should be a last resort. Lifestyle changes and conscientious choice of food can be more effective and come with additional benefits. With heart disease being the most frequent killer of men and women in the United States, it’s vital to take proper steps to keep your cholesterol in check.
Steps You Can Take To Manage Your Cholesterol
There’s a lot of poor information available about medical concerns in general. Methods of controlling our cholesterol levels come up in many areas. It’s essential to have the correct information to be able to control this condition effectively. Below we’ve provided a few steps you can take to keep your cholesterol in check.
It Starts With Dietary Choices
Cholesterol only comes from one source, the foods we eat. This fact means your primary angle of attack on this condition is going to be changing your diet. Consider the following tips:
- Reduce saturated fats – This form of fat can be found in full-fat dairy products and red meats. By limiting the amount you get in your diet, you’ll reduce your (LDL) cholesterol. The type is commonly known as “bad” cholesterol.
- Eliminate trans fats – This type of fat appears in processed foods, especially cakes, crackers, and cookies. Partially hydrogenated vegetable oil has been banned from appearing in foods as of Jan 1, 2021. This oil was a significant source of trans fats.
- Soluble Fiber – This form of fiber is found in Brussel sprouts, pears, apples, oatmeal, and kidney beans. It’s excellent at scrubbing away cholesterol found in your bloodstream.
- Whey Protein – This protein is commonly found in dairy products. Studies indicate it may be the source of many health benefits from dairy. LDL cholesterol, blood pressure, and total cholesterol levels all benefit from having it in your diet.
Get Out And Exercise
While it may make your eyes roll every time you see exercise on a ‘get healthy’ list, it’s there for a reason. Our bodies are built to move and remain active. The evidence can be found in the countless health benefits that come from an active lifestyle. One of those important benefits is the reduction of LDLs, and the raising of HDL cholesterol. HDL stands for high-density lipoprotein. It’s the “good” form of cholesterol. Spending 30 minutes each day exercising can do wonders for your cholesterol. Good exercise options include:
- A brisk mid-day walk
- Use your bike instead of your car
- Take up a sport
- Find people to work out with to stay motivated
Speak To Your Primary Care Provider For Further Guidance
These tips cover the basics. If you’re a smoker, another critical step is quitting your tobacco habit. Smoking, even without high levels of cholesterol, increases your chance of heart disease. Add high cholesterol to the mix, and your risk increases significantly. Speak to your primary care provider to get additional health tips.
