The effects of high cholesterol:
Natural Cholesterol Reducers:Heart disease can be scary.
It is essential to reduce your chances of heart disease, especially if you have high cholesterol. Some of the most common ways people lower their risk include: reducing and controlling blood pressure and cholesterol and exercising regularly.
How to get your cholesterol levels lower:
The first step is to become educated about heart disease. There are many resources available to help you understand the risks you are taking and find out what steps you can take to reduce your chances of having a heart attack or stroke.
How to exercise more:
If you want to reduce your chances of getting heart disease or stroke, exercise is a great place to start. You don’t need to go crazy and work out for hours every day but get into the habit of working out for 20-30 minutes a day. If 20 minutes is too much commitment, do something fun like walking on the treadmill or rowing! To get started, check out your local gym and see what’s available.
What medications can reduce your cholesterol
Heart disease is a scary thing to think about; however, there are steps that you can take to reduce your risks. Medications like statins and other cholesterol-lowering drugs can reduce your chances of developing heart disease in the future.
Focus on Monounsaturated Fats: Monounsaturated fats are found in olive oil, canola oil, tree nuts, and avocados. These polyunsaturated fat-rich foods reduce the “bad” LDL cholesterol levels, increase the “good” HDL cholesterol levels, reduce the oxidation that contributes to clogged arteries and help improve blood pressure. According to Cornell University, you can’t avoid heart disease, but you can drastically reduce your risk of it. Monounsaturated fats, in particular, are associated with lower death rates from cardiovascular disease compared to polyunsaturated and saturated fats.
Use Polyunsaturated Fats, Especially Omega-3s: Polyunsaturated fats are a healthy type of fat that you should use more often. They have many benefits, including helping to prevent heart disease and diabetes. Omega-3 fats are a type of polyunsaturated fat with extra heart benefits. Some studies show that eating omega-3-rich foods helps people get more oxygen into their blood, reducing the risk of heart attack or stroke.
Avoid Trans Fats:The majority of fats in the American diet and most other developed countries are trans fats. Trans fats can increase LDL cholesterol and lower HDL cholesterol levels, leading to heart disease and stroke. With just 1 percent of the world’s population consuming trans fats, public health officials identified reducing their intake as a critical strategy for reducing cardiovascular disease.
Eat Soluble Fiber:Soluble fiber is found in plants like beans, peas, lentils, fruit, and whole grains. This soluble fiber can bind with cholesterol and other fats. Because it also binds to cholesterol, soluble fiber helps get rid of LDL and VLDL, the bad fats that get stuck in our arteries and cause cardiovascular disease.
Lose weight:Heart disease is a topic that everyone needs to know a little bit more about. One way to reduce cholesterol is through weight loss. Weight loss reduces total cholesterol, in part by decreasing the creation of new cholesterol in the liver. Weight loss has had different, though generally beneficial, effects on HDL and LDL in other people. It’s not something you can control — but you can improve your chances of living a longer, healthier life by following these simple diet and lifestyle changes.
Don’t smoke:Smoking cigarettes has been linked to many health problems, but it may not be what you think. According to the Centers for Disease Control and Prevention (CDC), smoking appears to increase bad lipoproteins and decrease “good” HDL while hindering the body’s ability to send cholesterol back to the liver for storage or breakdown. Quitting smoking can reverse these effects and reduce your risk of heart disease and other health-related problems.
Use alcohol in moderation:Drinking alcohol is one of the most popular forms of recreation. It also has some positive health effects, such as improving HDL cholesterol and reducing the risk of clogged arteries. However, heavy drinking increases heart disease risk and harms the liver. Moderation in all things is vital when it comes to living a healthy life.
Managing stress:If you’re experiencing stress regularly, it’s best to implement an effective stress management plan. One way to reduce stress is to take a walk outside and exercise for at least 20 minutes at the same time each day. Another way to manage stress is through meditation and deep breathing exercises.
Think Fish For Heart Health
Fish contains high levels of Omega-3 fatty acids, which are considered essential nutrients for good health. The American Heart Association recommends that adults consume two servings of fish per week, while kids should eat fish at least twice per week. However, the type of fish matters. For example, salmon is a rich source of Omega-3s, but tuna and mackerel are not.
Omega-3 fatty acids are a class of polyunsaturated fats that your body needs to function and stay healthy. Omega-3 is found primarily in fatty fish such as salmon, tuna, sardines, mackerel, and trout. Rich in omega-3 fatty acids, these fish can help prevent heart disease and stroke.
Go Nuts for Cardiovascular Health:Many studies show that people who eat nuts regularly have lower LDL “bad” cholesterol levels. And this is the type of cholesterol that can lead to heart disease. The good news is that nuts also have high levels of monounsaturated fat, which lowers cholesterol by increasing the amount of HDL “good” cholesterol in your body. Nuts are great for your heart health due to their high levels of monounsaturated fats. This is because they prevent cholesterol buildup in the body, reducing the risk of heart disease. They also help to lower blood pressure and improve insulin sensitivity, which can help with weight management.
Eat More Beans, Fewer Potatoes:Whole grains are a smart choice for anyone on a diet or trying to lose weight. Whole grains are high in fiber which is vital for heart health. Eating beans and brown rice can lower your cholesterol. Quinoa has a low glycemic index which means it can help regulate blood sugar levels. Heart disease is scary, but you can take steps to reduce your chances. Eating more beans, fewer potatoes may lower your risk of heart disease. Beans are full of fiber, so they help lower cholesterol levels and keep blood sugar levels steady while also providing antioxidants that reduce inflammation. Potatoes are high in carbohydrates, which can lead to weight gain and diabetes if overeat.
Conclusion
Heart disease is a scary topic. With a record 45 million Americans having a heart attack, stroke, or dying from cardiovascular disease, it’s easy to see why people are scared. But heart health can be improved by following these tips:
- Eat healthy foods that help reduce triglycerides and cholesterol levels.
- Get enough sleep.
- Stay active outside of work.
- Don’t smoke.
