Maintaining the health of your heart takes discipline. One way to achieve that is by lowering your cholesterol levels. If you have elevated levels of low-density lipoprotein or LDL, which is the other name for bad cholesterol, you might be at a higher risk of developing heart disease. Along with triglycerides, another type of fat or lipid, bad cholesterol can contribute to plaque buildup in your arteries. This can lead to a narrowing of the blood vessels and causing your heart to exert more effort to pump blood throughout the body. Cholesterol build-up can also limit the amount of blood getting to the body’s vital organs.
There are many ways you can try to lower your cholesterol levels. All it takes is your own personal effort in order to achieve them. The methods are sensible enough and easy to follow. But making it into a habit and sticking to it as a lifestyle is the main challenge. Here are some of the tips that will help you lower your cholesterol levels.
Lose Excess Weight
If you are overweight, you are more likely to have high cholesterol levels in your blood. Losing those excess weight can have a big impact on your bad cholesterol levels. Small to moderate weight loss can have a substantial effect not only on your cholesterol levels but also for your health in general.
Try to avoid eating more fatty red meats such as ribs, prime cuts of pork, beef, lamb or veal. This also includes meats from chicken and turkey with the skin. These foods contain high levels of cholesterol and saturated fat. Both are linked to high blood cholesterol levels and plaque buildup.
Eat More Fiber
Adding more soluble fiber into your diet will also help lower your cholesterol levels. The fiber binds to bile, which is made up of cholesterol, when it is in the gut and removes it from your system. Good sources of soluble fiber include whole-grain cereals, pastas, oats, barley, legumes, root crops and fruits. Adding them into your daily diet can help you lower your blood cholesterol levels over time.
Make Exercise A Habit
Regular exercise is also good for keeping cholesterol levels in check. You need cardiovascular exercise in order to strengthen your heart. This type of exercise usually makes use of the same large muscles during the duration of the exercise in order to increase your heart rate. Walking, running, rowing, and swimming are good examples of cardiovascular exercises a 90-minute daily cardio exercise will help boost your heart health and promote weight loss.
Aside from cardio exercises, high-intensity exercise can also help boost good cholesterol or HDL levels. There are more difficult to perform and can put you at risk of injuries of you over do it. You can create a program where you combine different exercises for variety. You can consider cardio exercises and high-intensity or moderate exercises alternately. Variety can help you make use of the different muscle groups and avoid straining them by doing the same exercises all throughout.