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High Cholesterol Levels May Increase Risk of Heart Disease: Ways to Lower It Naturally

HealthFitnessHigh Cholesterol Levels May Increase Risk of Heart Disease: Ways to Lower It Naturally
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High cholesterol can induce heart diseases. This can lead to heart attacks, strokes and peripheral artery disease because the accumulation of fat in the blood vessels makes it difficult for adequate blood to flow through the arteries. Obesity, smoking, lack of physical activity, low intake of fiber-rich foods and eating unhealthy fats can increase cholesterol levels. Cholesterol levels need to be maintained as recommended by the doctor. If you are looking for ways to keep your cholesterol level under control, here is how to control it naturally.

How to control cholesterol level naturally?

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These tips can be helpful in reducing your high cholesterol level.

1. Exercise without missing a beat

Do you know that exercising daily will help you to keep your cholesterol level under control? It’s a no-brainer that exercise helps raise high-density lipoprotein (HDL) cholesterol, the “good” cholesterol. You can do any activity of your choice like swimming, yoga, running. pilatesDo weight training, or jogging for at least 30 minutes and 5 days a week.

Here’s how to control cholesterol levels naturally. Image Courtesy: Adobe Stock

2. Quit Smoking

It is also a known fact that smoking can increase the level of LDL or bad cholesterol in the body. In addition, quitting smoking can also reduce the risk of heart disease. It is better to opt for smoking cessation therapy with the help of a doctor.

3. Maintain Optimum Weight

Being overweight or obese can cause abnormal cholesterol levels. Several studies have found that losing excess weight can help with your cholesterol levels. Losing weight lowers total cholesterol by reducing the liver’s ability to produce new cholesterol. Losing weight also helps in raising HDL (good cholesterol) and lowering LDL (bad cholesterol).

Read also: Watch out! Yellow nails, excessive sweating are warning signs of bad cholesterol

4. Eat a Healthy Diet

Eat a well-balanced diet that includes fresh fruits and vegetables, whole grains, pulses, lentils, seeds and nuts. Avoid junk, spicy, oily, canned and processed foods. Eat citrus foods that contain pectin, a type of soluble fiber that lowers LDL. Eating foods rich in omega-3 fatty acids can help, too. Omega-3 lowers triglycerides in the bloodstream and protects the heart by helping prevent the onset of abnormal heart rhythms. Say goodbye to sodas, colas, bakery items, desserts, sweets and namkeens. Include enough protein in your diet. Try to drink enough water to flush out the toxins from the body.

Read also: Include these 8 foods in your diet to keep your cholesterol levels in check

Habits to Manage Cholesterol Levels
Eat a healthy diet to improve your cholesterol levels. Image Courtesy: shutterstock

5. Quit Alcohol

Excessive drinking can lead to serious health problems such as high blood pressure, heart failure, and stroke. It is better to adopt a healthy lifestyle. Studies show that consuming even small amounts of alcohol can be harmful to heart health. Everyone agrees that drinking too much alcohol damages the liver and increases the likelihood of dependence, even though it is still unclear whether alcohol can reduce the risk of heart disease. To make the most of any potential cardiovascular benefits, alcohol should be consumed only occasionally and in moderation.

the last word

You have to monitor your cholesterol level as suggested by the expert. Also, do not skip the medicines recommended by the doctor to lower your cholesterol level.

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