Cholesterol is one of the most important metrics that accompany your yearly checkup. High “bad” cholesterol levels and low “good” cholesterol levels are linked to an increased risk of heart disease and stroke. However, if your cholesterol levels aren’t where they should be, there are simple things you may do to raise them. An interventional cardiologist at the renowned Cleveland Clinic says there are “absolutely great approaches to treat high cholesterol” in her latest audio appearance on the hospital’s “Health Essentials” series. “Heart disease will be 90% avoidable by 2022.” A healthy diet and regular exercise are the greatest ways to reduce your cholesterol level. Take a look at these 5 Sure Signs You’ve Already Had COVID to make sure you and others are safe.

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  1. Consider a plant-based diet rich in this nutrient as a starting point

What’s the quickest and most convenient technique to decrease cholesterol? Cho advised people to have a plant-based diet. Plant-based protein (such beans or legumes) or fish, as well as enough of soluble fibre, which binds to cholesterol and flushes it from the body, are examples of good sources of protein. The recommended daily fibre intake is 30 grammes. Cho noted that at least 30 grammes of soluble fibre a day may help decrease cholesterol. When it comes to food, “we need to consider the medicinal value of what we eat, rather than just focusing on the ease of eating it.”

  1. Limit Your Consumption of Alcohol

Drinking excessively may raise your triglycerides, raise your LDL (bad) cholesterol, and reduce your HDL (good) cholesterol if you do so on a regular basis. “People who consume a lot of alcohol have really high triglycerides because alcohol is created from sugar,” said Cho. “The risk of diabetes, pancreatitis, and stroke are all exacerbated by very high triglyceride levels, which are particularly dangerous in women due to the increased risk of stroke. As a result, keeping tabs on your triglycerides is critical.” Consume no more than two drinks per day for males and one drink per day for women to maintain a healthy cholesterol level.

  1. Keep a Healthy Body Weight

As a result of being overweight or obese, the quantity of LDL “bad” cholesterol in your blood rises. According to the Centers for Disease Control and Prevention, “Excess body fat influences how your body utilises cholesterol and delays your body’s capacity to eliminate LDL from your blood.” Your risk of heart disease and stroke is increased by the combo. It’s possible, according to Cho, to lower cholesterol by as much as 10% with only a 5- to 10-pound weight loss.

  1. Make a Point of Working Out on a Regular Basis.

Cho said that regular exercise had a “dramatic effect” on both good cholesterol and triglycerides (the fats in your blood). At least 30 minutes of moderate-intensity exercise is recommended by doctors on most days of the week. Taking the stairs instead of the elevator or parking farther away and walking in instead of scurrying for the front row are simple ways to enhance your everyday physical exercise.

  1. Stop Using Tobacco.

Consumption of tobacco raises triglyceride (a kind of fatty acid) levels in the blood, while decreasing good cholesterol. Cigarette smoke contains toxic chemicals that may cause hardening of the arteries, which increases the risk of heart disease. Tobacco smoking, according to Cho, is one of the worst things a person can do for their health on all fronts, not just their heart. It’s now twice as likely for someone who smokes and has high cholesterol to die from heart disease.”

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