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Lifestyle changes to lower your cholesterol

High cholesterol increases your risk of getting heart disease and experiencing a heart attack. As you know by now, there are medications that can assist you in lowering your cholesterol. Viridian Curcumin supplements is one of the most effective ways to lower your cholesterol in a sustainable and healthy way. Another great supplement to lower your Cholesterol is Organic Turmeric.


lower your cholesterol


Try these five recommendations if you'd rather make lifestyle changes to decrease your cholesterol first.

If you already use cholesterol-lowering medications, these adjustments may improve their effectiveness.


1. Include heart-healthy items in your diet.

Just a few dietary changes can help you decrease your cholesterol and improve your heart health:

  • Cut back on saturated fats. Saturated fats, which are mostly found in red meats and full-fat dairy products, boost total cholesterol. Saturated fat consumption should be minimized to reduce low-density lipoprotein cholesterol, which is the "bad" cholesterol.
  • Get rid of trans fats. Trans fats can be found in margarines, store-bought cookies, chips, and cakes, and are sometimes labeled as "partially hydrogenated vegetable oil" on food labels. Trans fats cause a rise in cholesterol levels all over the body.
  • Consume omega-3 fatty acid-rich meals. Omega-3 fatty acids have little to zero effect on LDL cholesterol. They do, however, contain other heart-healthy properties, such as blood pressure reduction. Omega-3 fatty acids are abundant in salmon, walnuts, mackerel, herring, and flaxseeds.
  • Include more soluble fiber into your food intake. Soluble fiber may aid in the reduction of cholesterol absorption into circulation. Oats, kidney beans, Brussels sprouts, apples, and pears are all high in soluble fiber.
  • Add whey protein to the mix. Whey protein, which is present in dairy products, may be responsible for many of the health benefits associated with dairy products. Whey protein has been shown to reduce LDL cholesterol, total cholesterol, and blood pressure when taken as a supplement.

2. Exercise most days of the week to increase your physical activity.

Exercise can help lower cholesterol levels. Moderate physical activity can increase high-density lipoprotein cholesterol, also known as "good" cholesterol. With your doctor's consent, work up to 30 minutes of exercise 5 times a week, or 20 minutes of strenuous aerobic activity 3 times a week.

Even though it's only for a few minutes at a time, adding physical exercise to your regular routine will help you lose weight. Consider:

  • Going for a daily brisk stroll during your lunch hour
  • Getting to work on your bike
  • Participating in a preferred sport

Try finding an exercise partner or joining an exercise club to stay motivated.


3. Stop smoking

Quitting smoking increases HDL cholesterol levels. The advantages appear quickly:

  • The blood pressure and heart rate recover from the cigarette-induced surge within 20 minutes of quitting.
  • The blood circulation and lung function improve within three months of stopping smoking.
  • The risk of heart disease is 1/2 that of a smoker within a year after stopping.


4. You should lose weight.

Having even a few extra pounds raises cholesterol levels. Small adjustments add up. If you consume sugary beverages, it would be wise if you switch to water instead. Munch on air-popped popcorn or pretzels, but monitor your calorie intake. Try sherbet or low-fat sweets like jelly beans if you're desiring something sweet.

Look for methods to add extra movement to your everyday routine, such as taking the stairs instead of the elevator or parking further away from your workplace. You can also go for a walk while you are on your work brake. Increasing standing activities, like cooking or yard maintenance, is a good idea.


5. Consume alcohol in moderation.

Although moderate alcohol intake has been linked to higher HDL cholesterol levels, the data isn't strong enough to recommend alcohol to someone who hasn't tried it yet.

Consume alcohol in moderation if you really must or enjoy drinking. It suggests no more than one drink per day for women of all ages and men over 65, and no more than two drinks per day for men 65 and younger for healthy persons.

Too much alcohol consumption can lead to serious health problems such as heart failure, high blood pressure, and strokes.


There is one more option if lifestyle modifications aren't adequate.

Healthy lifestyle changes aren't always enough when it comes to decreasing cholesterol levels. If your doctor recommends cholesterol-lowering medication, carefully follow the guidelines while continuing to adopt healthy lifestyle changes. Changes in your lifestyle can help you maintain your medication dose low.