If you haven’t had your cholesterol checked recently, you should really consider it. People who are 20 or older should have their cholesterol levels checked every few years. If your levels are high, there are a few easy ways to reduce it and get back to a healthy cholesterol. If you’re willing to change your lifestyle a little bit, there could be serious health benefits.
1. Get Up And Move
Regular exercise can lower your cholesterol levels and keep you healthy. You can get the cholesterol lowering benefits even with moderate exercise, like a brisk walk in the afternoon, or even a short break every hour at work to take a lap around the office. Make a schedule and keep to it. Regularity in your exercise is as important as the quality of your exercise.
2. Avoid Saturated Fats
Saturated fats are the bad fats. Things like butter, red meats, and fried foods are high in saturated fats, and should be avoided, because they will cause your cholesterol levels to increase. Try replacing these foods with alternatives like olive oil and lean white meat.
3. Eat Lots Of Fiber
Eating plenty of fruits and vegetables as well as whole grains will lower your cholesterol and provide a host of other health benefits. Eating more fiber will fill you up, so you won’t be as tempted to eat junk food, which will expand your waistline and raise your cholesterol. Plus, fiber aids in your digestion, so you’ll have fewer stomach issues.
4. Add Fish to Your Diet
Include fish in your meals 2-3 times a week to get plenty of omega-3 fatty acids, which can lower your cholesterol levels. If you can’t eat fish or don’t like it, you can take a fish oil supplement to get omega-3s. You can also get them from flaxseeds, canola, and walnuts, but they all have lower amounts of fatty acids than fish. Salmon is your best bet, but there are plenty of other healthy fish you can eat as well.
5. Green Tea
Green tea is rich in antioxidants, and is much healthier than soda or energy drinks. There is some evidence to suggest that drinking green tea on a regular basis will lower your cholesterol levels. Plus, it will energize you without rattling your nerves, so it’s a great way to help wake yourself up in the morning.
Eatings nuts like walnuts and almonds can reduce your cholesterol levels, and they have lots of healthy unsaturated fats that are good for your heart. Just be careful, because most nuts are high in calories, and it can be easy to eat too many.
7. Margarine Instead Of Butter
When you’re deciding what to spread on your toast, butter may not be the best option. It is high in saturated fat, which can raise your cholesterol levels. Margarine is not always good though. You’ll want to pick a margarine or vegetable oil spread that doesn’t have trans fat, and is low in saturated fat.
8. Give Up Smoking
If you’re a smoker, you’re putting yourself at risk for higher levels of cholesterol and heart disease. Kicking the habit can be difficult, but it’s worth it. By quitting, you’ll lower your cholesterol levels and live a healthier life.