My Geek Score: Lowering LDL cholesterol, also called “bad” cholesterol, is the key to lowering the risk of a heart attack. It is recommended that your LDL level is below 100. Lowering your LDL cholesterol level below 80 offers even greater protection. Cholesterol-lowering changes are one of the most important steps you can take to avoid heart diseases. Lower your high cholesterol levels by making the following changes in your lifestyle.
i) Get Moving
Recent studies show that exercise alone is enough to dramatically improve cholesterol levels. A good place to start is to exercise at least 150 minutes of moderate-intensity each week. You may start with low-impact activities such as walking, Aerobic exercise, even 30 minutes of brisk walking, which can make a huge difference in your cholesterol levels.
ii) Cut out sugar-sweetened beverages
When it comes to reducing cholesterol through diet, there is a lot of emphasis on reducing saturated fat; however, you may not realize that added sugars, especially sugary drinks like soda, contribute to high cholesterol. Drinking sugary drinks regularly can raise bad cholesterol and lower HDL, a good form of cholesterol. Replacing sodas and other sugary drinks for healthier drinks like herbal tea can help control cholesterol levels.
iii) Increase soluble fiber intake
Fiber is essential to a healthy diet, and if you are like most Americans, you are not getting enough of it. The foods in your diet can contain a mixture of two types of fiber: soluble and insoluble. Your body needs both types. Dietary fiber, with the soluble variant playing a role in lowering cholesterol.
iv) Slim down
Permanent weight loss involves adopting healthy behaviors that promote weight management, such as choosing healthy foods, getting enough exercise, and avoiding excessive alcohol. If you're overweight and have high cholesterol, talk to your doctor about a plan to bring your weight back within a range.
v) Adopt a heart-healthy diet
Choosing healthy foods is a cornerstone of keeping your cholesterol levels in a healthy range. It's your general eating habits that matter. Instead of trying to make radical changes to your diet, talk to your doctor about practical choices you can make in your food choices that will promote long-term heart health: Eat enough fruits and vegetables, replace saturated fats with heart-healthy fats, and include processed foods good starting points.
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