With the number of processed foods on the rise, it is of grave importance to maintain a healthy diet to live a long and fruitful life. While contracting diabetes or high blood pressure may be a result of eating junk food or processed food over periods of time, we can definitely do our bit to ensure that we do not live a life of pills and medications. High cholesterol levels is a great problem faced by many in the country. It is important that we learn how to manage and balance the cholesterol levels in the body. To put it into perspective, there are three different categories of cholesterol. HDL is the good cholesterol, LDL is the bad cholesterol and of course, we have a total cholesterol count. Cholesterol levels vary with weight, age, and gender and we should make it a habit to check our cholesterol levels every 4-6 years. Adults typically have higher cholesterol levels as the body tends to produce more with age. Here is how you can lower LDL cholesterol levels in your body naturally.
How to lower LDL cholesterol naturally
Diet changes: Bringing about certain changes in your diet can go a long way in helping to reduce LDL levels naturally. Try to reduce eating saturated fats. They are generally present in full-fat dairy products and red meat products. Eliminate trans-fats from your diet. They are often used in cakes, crackers, kinds of margarine, and store-bought cookies. They are labeled as “partially hydrogenated vegetable oil” on boxes. Try to eat food items rich in omega-3 fatty acids. While these do not lower LDL cholesterol levels, they have other health benefits which include the likes of reducing blood pressure and heart-related benefits. Some food items rich in this substance are walnuts, flaxseeds, salmon, mackerel, and herring. You should also try to increase the soluble fiber quantity you consume. This substance is found in kidney beans, oatmeal, apples, pears, and brussels sprouts.
Exercise: Not only does exercise lower LDL cholesterol levels, but also improves HDL levels. Try to exercise for at least 30 minutes at least 5 times a week. Maintaining this routine could go a long way in ensuring that you stay healthy. Vigorous aerobic activity for 20 minutes at least 3 times a week is another fantastic option. Consider playing your favorite sport, riding a bike to work, and taking a brisk walk on a daily basis; following these exercise tips could go a long way in helping you to lose weight which is another cause of high cholesterol levels in the body. You could also join a gym to stay motivated or even find yourself a partner to engage in these activities on a daily basis. Not only will it be more fun but you will also be encouraged to do even better.
Quit smoking: While quitting smoking is easier said than done, it can go a long way in helping you to lower LDL levels and improve HDL levels. Within 20 minutes of having your last cigarette, your heart rate and blood pressure recovery from the cigarette-induced spike. Within 180 days of you quitting smoking, your lung function and blood circulation start to improve. Within a year of quitting smoking, you will experience a change in health. Your risk of heart disease is now half of that of someone who smokes on a regular basis. Try cutting down on smoking by reducing your daily intake and by replacing your urge for smoking with something else.
Cut down on alcohol: Like smoking, alcohol too has its effects on the body. Try to limit your intake of alcohol. While moderate use of alcohol has been linked with an increase in HDL levels, drinking too much harms the body and increases LDL levels. Drink in moderation. If you are below 65 years, drink up to two drinks a day and if you are above 65, drink no more than one drink a day. Drinking too much alcohol also leads to other diseases like high blood pressure, strokes, and heart failure, so beware.
You need to keep in touch with the cholesterol levels chart to know what is good for you and what is bad. Having more HDL in the body is fantastic while having more LDL in the body is harmful. Follow the above-mentioned tips and do your bit to maintain the cholesterol levels in your body. Having high HDL levels and low LDL levels are indicative of a healthy body and can help to provide protection from the risk of developing heart-related diseases like heart attacks and strokes. As mentioned before, visit a doctor regularly and learn how you can lower LDL cholesterol levels. Maintain your LDL levels according to the chart you should follow and you should be good to go.