In the recent past, various studies have shown that high cholesterol is a major contributor to the problem of heart diseases and that high level cholesterol in the blood is a major risk factor of coronary heart disease which can cause heart attack.
However, getting your cholesterol down depends on a number of factors, but in this article l am going to mention just 7 simple and effective ways which l so much believe will help you achieve the best result, if strictly followed.
1.
Diet and lifestyle - Even if your doctor has prescribed a cholesterol drug for you to bring down the elevated level, you still need to change your diet and become more active for cardiovascular health.
By paying attention to what you eat can help you check your cholesterol level and reduce your chance of heart disease.
Eating of fruits, vegetables, less fat and fishes can help in lowering and slowing the growth of plague in arteries.
This simple tip can help you keep your cholesterol level in check.
2.
Green Tea - Researchers have shown that green tea contains compound that can help lower LDL "bad" cholesterol.
They said green tea is a healthier alternative to soda and sugary beverages and that it lowers cholesterol level and tend to improve cholesterol level by decreasing LDL "bad" cholesterol and increases HDL "good" cholesterol through natural mechanism known as catechin polyphenols.
3.
Eat Nuts - Several studies have shown that nuts help to lower cholesterol, because it contains unsaturated fat which protects the heart and lowers LDL "bad" cholesterol and living HDL "good" cholesterol intact.
However, we should not forget that nuts are high in fats and calories, so we should make sure we eat only a handful amount daily which are not coated with sugar or covered in chocolate.
4.
Avoid saturated Fat - One of the first thing to do if you really want to reduce your cholesterol level is to cut down on the saturated fat you consume.
Saturated fats like those found in butter, palm oil and cheese raise LDL "bad" cholesterol level.
Even the so called good fats have high calories, so eat in moderation or avoid it, if you can.
5.
Consume Cereals - Eating cereals like rice, whole grains, wheat, barley and cornflakes which are very rich in carbohydrate have a lot of benefits that can help reduce LDL" bad" cholesterol.
Sometimes we get too much cholesterol in our diet which raises the level of LDL "bad" cholesterol, and this LDL "bad" cholesterol can cause plague to build up in arteries leading to heart disease.
On the other hand HDL "good" cholesterol helps to clear bad cholesterol from the blood.
6.
Physical exercise - At least 30minutes of regular physical exercise 4-5days in a week will help you burn off most of the piled up calories and keep the blood sugar level in control.
Jogging also help to lower LDL "bad" cholesterol and raise HDL "good" cholesterol.
It can also help you maintain an ideal weight and reduce the chances of developing any clogged arteries.
If you are not used to exercising or hate the thought of going to gym, you can go for at least a 10minutes walk everyday (walking tends to lower the risk of stroke and heart disease, help you to lose weight and keep bones strong).
7.
Reduce stress - Chronic stress can raise blood pressure and add to the risk of atherosclerosis which occurs when plague from cholesterol builds up in arteries.
In some people stress directly increases their cholesterol level and l suggests you reduce your stress level by relaxing and meditating regularly.
Managing your cholesterol is a lifelong process; follow your doctor's recommendation on diet, exercise and meditation.
By working together with your doctor you can lower your cholesterol level and keep your heart going.
However, getting your cholesterol down depends on a number of factors, but in this article l am going to mention just 7 simple and effective ways which l so much believe will help you achieve the best result, if strictly followed.
1.
Diet and lifestyle - Even if your doctor has prescribed a cholesterol drug for you to bring down the elevated level, you still need to change your diet and become more active for cardiovascular health.
By paying attention to what you eat can help you check your cholesterol level and reduce your chance of heart disease.
Eating of fruits, vegetables, less fat and fishes can help in lowering and slowing the growth of plague in arteries.
This simple tip can help you keep your cholesterol level in check.
2.
Green Tea - Researchers have shown that green tea contains compound that can help lower LDL "bad" cholesterol.
They said green tea is a healthier alternative to soda and sugary beverages and that it lowers cholesterol level and tend to improve cholesterol level by decreasing LDL "bad" cholesterol and increases HDL "good" cholesterol through natural mechanism known as catechin polyphenols.
3.
Eat Nuts - Several studies have shown that nuts help to lower cholesterol, because it contains unsaturated fat which protects the heart and lowers LDL "bad" cholesterol and living HDL "good" cholesterol intact.
However, we should not forget that nuts are high in fats and calories, so we should make sure we eat only a handful amount daily which are not coated with sugar or covered in chocolate.
4.
Avoid saturated Fat - One of the first thing to do if you really want to reduce your cholesterol level is to cut down on the saturated fat you consume.
Saturated fats like those found in butter, palm oil and cheese raise LDL "bad" cholesterol level.
Even the so called good fats have high calories, so eat in moderation or avoid it, if you can.
5.
Consume Cereals - Eating cereals like rice, whole grains, wheat, barley and cornflakes which are very rich in carbohydrate have a lot of benefits that can help reduce LDL" bad" cholesterol.
Sometimes we get too much cholesterol in our diet which raises the level of LDL "bad" cholesterol, and this LDL "bad" cholesterol can cause plague to build up in arteries leading to heart disease.
On the other hand HDL "good" cholesterol helps to clear bad cholesterol from the blood.
6.
Physical exercise - At least 30minutes of regular physical exercise 4-5days in a week will help you burn off most of the piled up calories and keep the blood sugar level in control.
Jogging also help to lower LDL "bad" cholesterol and raise HDL "good" cholesterol.
It can also help you maintain an ideal weight and reduce the chances of developing any clogged arteries.
If you are not used to exercising or hate the thought of going to gym, you can go for at least a 10minutes walk everyday (walking tends to lower the risk of stroke and heart disease, help you to lose weight and keep bones strong).
7.
Reduce stress - Chronic stress can raise blood pressure and add to the risk of atherosclerosis which occurs when plague from cholesterol builds up in arteries.
In some people stress directly increases their cholesterol level and l suggests you reduce your stress level by relaxing and meditating regularly.
Managing your cholesterol is a lifelong process; follow your doctor's recommendation on diet, exercise and meditation.
By working together with your doctor you can lower your cholesterol level and keep your heart going.