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Cholesterol considers a vital component of our body made in the liver. It plays many functions and keeps the walls flexible. Moreover, it also important for making many hormones. However, cholesterol transport in the body on behalf of lipoprotein molecules that carry fat, fat-soluble vitamins, and cholesterol.
There are two different types of cholesterol bad or good. LDL is low-density lipoprotein that considers bad because due to its cholesterol deposits in the blood vessel walls. Due to its strokes, kidney failure and heart attacks occur.
Meanwhile, high-density lipoprotein (HDL) is good cholesterol that carries away from vessels and prevents these diseases.
If you want to save yourself from heart diseases, you must maintain your cholesterol level. Medications improve your cholesterol level, but you should also
change the lifestyle that can improve your cholesterol.
Therefore, I am writing about the Top 5 lifestyle changes to lower your cholesterol level so that you can improve your cholesterol level and stay away from heart diseases.
1. Eat heart-healthy foods
You should be careful about your diet that can reduce cholesterol. There are instructions about that so that your heart health could improve.
Reduced saturated fats
Saturated fats are not good for heart health found in full-fat dairy and red meat. Red meat and fatty dairy products raise your cholesterol. Therefore avoid these foods that will lead to your lower cholesterol level.
Avoid Trans Fats
You should limit trans fat in your list because it also increases cholesterol levels. Trans fats are labeled on food products as “hydrogenated vegetable oil” that mostly used in cookies, crackers, cakes, and margarine.
Omega-3 fatty acid foods
Omega-3 fatty acid-rich foods always considered best to lower cholesterol levels. In omega-3 rich foods, salmon, herring, walnuts, and flaxseeds are included that maintain cholesterol level.
Use of soluble fiber
Soluble fiber is good for your cholesterol level because it reduces the absorption in the blood. Insoluble rich fibers, oatmeal, kidney beans, apples, pears, and brussels sprouts ate included.
Whey protein
You must add whey protein sources in your diet. Whey protein lowers cholesterol levels. In best whey protein sources, dairy products and whey protein supplements
are included.
2. Exercises
Exercise is best for heart health. Physical activity always makes your lifestyle better. Exercise is the best solution to increase the HDL level and reduce LDL- cholesterol. Therefore 15-30 minutes exercise is recommended that lower cholesterol levels. Aerobic activity raises a 75% heart rate and elevates the HDL level.
3. Lose Weight
Lose weight influences cholesterol because dieting increased the age absorption of cholesterol. According to many studies, people who do dieting to reduce weight they get a higher level of HDL. These individuals lower the risk of heart diseases.
Besides, you can lose weight in many other ways like increasing your standing activities, use stairs instead of an elevator, etc.
4. Quit Smoking
Smoking is bad for heart health that increases the risk of heart diseases. The immune cells in smokers return cholesterol from vessel walls. These smoker immune cells cause clogged arteries. According to many studies, smoking decrease HDL and increase LDL. So you must quit smoking so that your blood pressure and heart rate can be maintained, and the HDL level could be higher. You can lower your cholesterol level within six months if you quit smoking.
5. Don’t Use Alcohol
Alcohol is associated with a higher level of HDL cholesterol. However, the recommendation of Alcohol is not considered good for heart patients. For healthy adults, don’t drink too much alcohol so that you can save yourself from heart problems like blood pressure, strokes, and heart failure.
Summary
Nowadays, cardiovascular diseases are spreading and preventing these diseases, and you must adopt a healthy lifestyle so that you can improve your heart health. Heart diseases can be prevented not only with medication; also, you can stay away from these with the help of a healthy lifestyle. There are Top 5 lifestyle changes to lower your cholesterol level. I hope it will help you to lower your cholesterol level.
