According to various medical research reports, over 70 million adults in the country suffer from high cholesterol. People who have high cholesterol are more likely to get a heart attack or develop different heart diseases as compared to the people with right or controlled cholesterol level. Different medications are available for high cholesterol treatment. However, according to the healthcare professionals, some healthy lifestyle changes and maintaining a good and healthy diet can help you to keep your cholesterol level within the normal levels. Read on to know the natural ways that help in keeping your heart healthy and fit by controlling the cholesterol levels.
Include heart-healthy foods in your diet
- Eat foods that contain rich omega-3 fatty acids – The foods that contain high omega-3 fatty acids help in reducing the blood pressure along with keeping your heart in good health. The best sources for these omega-3 fatty acids are the wild-caught oily fishes such as mackerel, salmon, sardines, and tuna. The more you add these oily fishes to your diet the better you can maintain your cholesterol level.
- Include more foods having soluble fiber in it – The soluble fiber helps in reducing the cholesterol absorption into the bloodstream. Kidney beans, oatmeal, apples, pears, Brussels sprouts etc. are rich in soluble fiber. Hence, people who are undergoing high cholesterol treatment should include these foods in their diet list for effective results.
- Avoid foods having trans-fats in it – Various medical research reports have reflected the fact that trans-fats increase the overall levels of cholesterol in the bloodstream. Hence, medical experts advise avoiding such foods that contain trans-fats to the people suffering from high cholesterol. Foods such as store-bought cakes, crackers, and cookies are rich in trans-fats and while going through the high cholesterol treatment, these foods should be avoided.
- Include more foods containing whey protein in it – According to many medical research studies, whey protein is good for controlling the cholesterol levels. It not only has a high nutritional value but also helps in lowering the level of LDL cholesterol. When the LDL cholesterol level is not maintained properly, the chances of heart diseases increase a lot! Yogurt, skimmed milk, ricotta cheese etc. contain whey protein that should be included in your diet if you are suffering from high cholesterol.
- Avoid eating saturated fats – Usually, saturated fats are found in the red meat along with some dairy products that contain full fat. These foods significantly raise the cholesterol levels in the bloodstream. Hence, doctors usually advice to reduce the consumption of these saturated fat containing foods as these foods can increase the “bad” cholesterol (LDL cholesterol) level.
Quit smoking
According to different medical studies, the habit of smoking increases the risks of high cholesterol along with different heart diseases. Due to smoking, the arteries harden and it may result in atherosclerosis. Also, smoking tobacco roughens the artery walls, thus allowing the cholesterol to stick easily resulting in plaques forming.
Hence, if you are a smoker and have high cholesterol, to get the best results out of the high cholesterol treatment, you need to quit smoking as soon as possible.
Get rid of extra weight
Controlling your weight is another great way of controlling your high cholesterol level. If you are fond of sugary beverages, it is the time to switch to water! If you crave for sweet, you can try candies or sherbet with a little or zero fat like jelly beans. You need to understand that only a few extra pounds can contribute a lot to make your cholesterol level high. Hence, rather than using the elevator, it is time to take the stairs so that you can get rid of those extra pounds.
Exercise daily
Even if you are not overweight, making a habit of exercising on a daily basis will help you to stay fit and healthy. The more you get engaged in physical activities, the more the HDL cholesterol (good cholesterol) level increases. Just dedicate 30 minutes daily to various simple physical activities like walking, swimming, cycling or jogging and you will get effective results in controlling your cholesterol level while undergoing high cholesterol treatment.
Drink moderately
Well, too much alcohol consumption can lead to major health issues including heart failure, strokes, and high blood pressure. However, if you are a heavy drinker, it is time to start with drinking moderately. Otherwise, the high cholesterol treatment will not be much effective.
Even though all these above-mentioned healthy lifestyle changes and a well-maintained diet contribute a lot in controlling the high cholesterol levels in the bloodstream, sometimes these are not enough. It is advisable to take necessary medications only after consulting a doctor along with maintaining these healthy habits.
