8 Easy Ways to Manage Cholesterol at Home
High cholesterol is a condition that occurs when you have too much
fatty cholesterol in your bloodstream. A blood test can reveal
cholesterol levels and whether you have high LDL cholesterol levels, the
bad kind, or if your HDL cholesterol levels, the good kind, are
healthy.
Let’s go over ways to manage your cholesterol at home:
1. Exercise
Doing at least 30 minutes of exercise a day can do wonders for the body, especially for unhealthy cholesterol levels. The exercise doesn’t have to be strenuous, it can be as easy as going for a walk and taking the stairs instead of the elevator. Some find it hard to fit a full routine into their day but a brisk walk on your lunch hour or after dinner is a start.
2. Lose weight
Even carrying an extra few pounds can increase unhealthy cholesterol levels. By making small changes, like cutting out sugary drinks for water, standing more throughout the day, parking farther away from where you need to be can all add up to a healthier lifestyle.
3. Avoid smoking
One of the worst habits for cholesterol is smoking. The results of quitting can be fairly immediate and within twenty minutes your heart rate and blood pressure can recover from a cigarette-induced spike. Within one year of quitting smoking, the risk of heart disease is cut in half. It’s not easy, but it’s worth the health benefits.
4. Avoid Alcohol
Moderate use of alcohol has been linked to higher levels of HDL cholesterol, but it’s still recommended to cut back on drinking. If you don’t already drink, it’s best to stay away. If you do enjoy the occasional drink, it’s important to remember that one drink per day is considered healthy for women and men over the age of 65.
5. Supplements
In addition to consuming a healthy diet, there are also supplements that can help lower cholesterol naturally. Niacin can lower LDL cholesterol, but it comes with side effects. Psyllium husk is rich in soluble fiber and goes well with cholesterol-lowering medications. L-carnitine can lower LDL cholesterol levels and reduce oxidation for those with diabetes. Before taking any supplement, be sure to consult with your doctor to make sure they won’t interfere with your medication.
6. De-stress
Stress can have adverse effects on the human body, including increasing the chance of stroke and heart attack. High cholesterol can have the same results. There is research that suggests that stress can increase unhealthy cholesterol levels, which is why it’s so important to reduce stress in your life to improve your overall health.
7. Diet
A healthier diet can also help you maintain or achieve a healthy cholesterol levels. Some examples of foods you could try eating more of include:
Making small substitutions when cooking is also helpful. Switch traditional pasta with whole grain pasta. A small change can have a big impact on your health. When purchasing cereals look for the whole grain options. When thirsty, instead of soda or fruit juices try water or water with lemon slices. Substitute Greek yogurt for sour cream when possible. Give up salad dressings for olive oil, lemon juice, and fresh herbs. These changes may not seem big but over time they can have a great effect on your health. Remember to exercise, even if you have to set an alarm to remind you.
Let’s go over ways to manage your cholesterol at home:
1. Exercise
Doing at least 30 minutes of exercise a day can do wonders for the body, especially for unhealthy cholesterol levels. The exercise doesn’t have to be strenuous, it can be as easy as going for a walk and taking the stairs instead of the elevator. Some find it hard to fit a full routine into their day but a brisk walk on your lunch hour or after dinner is a start.
2. Lose weight
Even carrying an extra few pounds can increase unhealthy cholesterol levels. By making small changes, like cutting out sugary drinks for water, standing more throughout the day, parking farther away from where you need to be can all add up to a healthier lifestyle.
3. Avoid smoking
One of the worst habits for cholesterol is smoking. The results of quitting can be fairly immediate and within twenty minutes your heart rate and blood pressure can recover from a cigarette-induced spike. Within one year of quitting smoking, the risk of heart disease is cut in half. It’s not easy, but it’s worth the health benefits.
4. Avoid Alcohol
Moderate use of alcohol has been linked to higher levels of HDL cholesterol, but it’s still recommended to cut back on drinking. If you don’t already drink, it’s best to stay away. If you do enjoy the occasional drink, it’s important to remember that one drink per day is considered healthy for women and men over the age of 65.
5. Supplements
In addition to consuming a healthy diet, there are also supplements that can help lower cholesterol naturally. Niacin can lower LDL cholesterol, but it comes with side effects. Psyllium husk is rich in soluble fiber and goes well with cholesterol-lowering medications. L-carnitine can lower LDL cholesterol levels and reduce oxidation for those with diabetes. Before taking any supplement, be sure to consult with your doctor to make sure they won’t interfere with your medication.
6. De-stress
Stress can have adverse effects on the human body, including increasing the chance of stroke and heart attack. High cholesterol can have the same results. There is research that suggests that stress can increase unhealthy cholesterol levels, which is why it’s so important to reduce stress in your life to improve your overall health.
7. Diet
A healthier diet can also help you maintain or achieve a healthy cholesterol levels. Some examples of foods you could try eating more of include:
- Unsalted nuts,legumes and seeds
- Fresh fruits and vegetables
- Baked or grilled salmon, tuna sardines or other fatty fish
- Vegetable and olive oil
- Whole grains.
- Skinless chicken or other poultry
- Lean pork and red meat
Making small substitutions when cooking is also helpful. Switch traditional pasta with whole grain pasta. A small change can have a big impact on your health. When purchasing cereals look for the whole grain options. When thirsty, instead of soda or fruit juices try water or water with lemon slices. Substitute Greek yogurt for sour cream when possible. Give up salad dressings for olive oil, lemon juice, and fresh herbs. These changes may not seem big but over time they can have a great effect on your health. Remember to exercise, even if you have to set an alarm to remind you.