Cholesterol is a fat-like, waxy substance that your body uses to build cells and make hormones and vitamin D. Cholesterol travels throughout your body through your bloodstream. You get cholesterol from the foods you eat and your liver, which makes cholesterol.
Your total cholesterol is made up of low-density lipoprotein (LDL) and high-density lipoprotein (HDL). Problems can occur when LDL, often called “bad cholesterol,” builds up in your arteries, causing inflammation and blockages that can increase your risk of heart attack and stroke. HDL, often called “good cholesterol,” helps move bad cholesterol to your liver, where it can be cleaned up.
Lowering bad cholesterol will significantly improve your cholesterol levels and reduce your risk of heart disease.
By following these 5 daily habits, you can do this:
1. Eat healthy
Reducing saturated fats, found in foods like ghee, butter and whole milk products, can increase your total LDL cholesterol, so choose lean protein sources like fish, chicken and beans.
Avoid trans fats, this unhealthy type of fat often found in processed foods, which increases bad LDL cholesterol. So check food labels for partially hydrogenated vegetable oils and avoid these products.
Increase omega-3 fatty acids by adding foods like salmon, mackerel, herring, walnuts and flaxseeds rich in omega-3s to your diet.
Eat foods rich in soluble fiber like oats, lentils, chickpeas, apples and pears, which are rich in soluble fiber, which helps lower LDL cholesterol by preventing its absorption into the bloodstream.
2. Exercise
Regular exercise is important for maintaining healthy cholesterol levels. Aim for at least 30 minutes of moderate exercise most days of the week or 20 minutes of vigorous activity three times a week. Brisk walking, cycling, or playing your favorite sport are all great options.
3. Quit Smoking
Smoking increases your risk of heart disease by raising LDL and lowering HDL, promoting cholesterol buildup in your arteries, and impairing cholesterol transport and absorption. Quitting smoking can help reverse these harmful effects; your circulation and lung function will begin to improve, and your risk of heart disease will be cut in half.
The benefits of quitting smoking happen quickly:
- Within 20 minutes of quitting, your blood pressure and heart rate will recover from the spike caused by smoking
- Within three months of quitting, your circulation and lung function will start to improve
- Within a year of quitting, your risk of heart disease is half that of a smoker
4. Weight management
Even a small amount of excess weight can lead to high cholesterol, losing weight can make a big difference. Make gradual, small to long-term changes to your diet and exercise routine. Replace sugary drinks with water, choose healthy snacks like popcorn or crackers, and find ways to incorporate more movement into your day, such as taking the stairs instead of the elevator or parking farther away from the office, walking during breaks at work, trying to increase standing activities, such as cooking or gardening.
5. Limit alcohol
If you enjoy drinking, do so in moderation. For health reasons, limit yourself to one drink per day. Remember, drinking too much alcohol can lead to serious health problems, including liver disease and an increased risk of certain cancers. Drinking too much can also negatively affect mental health and contribute to addiction.
These lifestyle changes can significantly improve your cholesterol levels and reduce your risk of heart disease. However, if we can’t control cholesterol, choosing the alternatives mentioned above can help lower bad cholesterol levels, leading to better heart health and overall health.
