7 Tips to Maintain Cholesterol Level, At Any Age
7 naturally effective ways to lower cholesterol levels.
Cholesterol refers to a waxy substance formed by our livers and present in some of the foods we consume.
Your body required some level to function properly. But high levels increase the chances of heart failure and stroke. There are two kinds of cholesterol. High-density lipoprotein (HDL) cholesterol commonly known as “good cholesterol” because it plays a vital role in cell creation, digestion, and hormone production. Low-density lipoprotein (LDL) cholesterol is known as “bad cholesterol” as it can cause a build-up of plaque in the arteries which forces the heart to pump blood harder, leading to heart diseases.
Generally, healthy cholesterol levels for seniors are below 200 mg/dl. Nandini, my dear wife always used to have high levels which was a source of constant tension for both of us. After consultation with the Health and Wellness Coaches at the Holistic Living and applying some of the below-mentioned tips in her daily routine, she was successfully able to control her levels. Now she is all fit and healthy. Make the following lifestyle changes and you will be able to reduce your levels as well!
- Focus on monounsaturated fats: Monounsaturated fats are healthy because they lower harmful LDL cholesterol, increase good HDL cholesterol, and cut back harmful oxidation.
- Some great sources of monounsaturated fats include-
- Olives and olive oil
- Canola oil
- Nuts, like almonds, walnuts, hazelnuts, and cashews.
You can easily find olive oil and canola oil online.
- Cut down trans fats:
Trans fats are unsaturated fats that have been modified by a method called hydrogenation. Trans fats increase total cholesterol and LDL but decrease beneficial HDL by a concerning 20%.
Foods with “partially hydrogenated” oil in the ingredients contain trans fats and are harmful and should be strictly avoided.
- Eat heart-healthy foods:
Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids do not affect LDL cholesterol. Rather, they have other heart-healthy benefits, including reduction of blood pressure. Foods with omega-3 fatty acids involve salmon, mackerel, herring, walnuts, and flaxseeds.
Increase soluble fiber. Soluble fiber can lessen the absorption of cholesterol into your blood. Soluble fiber is found in oatmeal, kidney beans, Brussels sprouts, apples, and pears.
Add whey protein to your meal. Studies have proven that whey protein given as a supplement regulates levels along with blood pressure.
- Exercise to increase your physical activity:
Exercise will improve cholesterol. Moderate to high physical activity can assist raise high-density lipoprotein (HDL) cholesterol. Work up to at least 30 minutes of exercise five times a week or do some kind of aerobic activity for 20 minutes three times a week.
Staying fit and adding physical activity, even in short intervals several times a day, can help you lose weight.
To remain motivated, consider finding an exercise buddy or joining an exercise group. My neighbor, Mr. Sharma goes on a morning walk every day with his old school friends. When we had once invited them over for dinner, he told me that this change has brought his level down significantly.
Quitting smoking improves your health on every level. Smoking seems to extend dangerous lipoproteins, decrease “good” HDL and hinder the body’s ability to send cholesterol back to the liver to be stored or broken down. Quitting smoking can reverse these effects.
- Lose weight:
Carrying even a few extra kilos aggravates your levels. Small changes add up. If you drink sugary beverages, shift to tap water. In case you crave something sweet, try sherbet or candies with little or no fat, such as jelly beans.
Dieting impacts the way your body absorbs and produces cholesterol. Ultimately, weight loss has a double benefit by increasing beneficial HDL and decreasing harmful LDL.
- Drink alcohol only in moderation:
Too much alcohol can cause serious health issues, including high blood pressure, heart failure, and strokes.
When utilized in moderation, the ethanol in alcoholic drinks raises HDL and reduces the risk of heart disease. While moderate alcohol intake reduces heart disease risk, high consumption of alcohol harms the liver and increases the risk of dependence. The suggested limit is two drinks daily for men and one for women.
It supports many essential bodily activities, such as cell membrane formation and hormone production. People can naturally lower their levels through dietary and lifestyle adjustments. Replacing trans fats with monounsaturated and polyunsaturated fats can aid lower levels of LDL cholesterol and raise levels of HDL cholesterol. Alternative ways to bring down levels include eating more soluble fiber and exercising daily. Sometimes healthy lifestyle changes are not enough to lower levels. Consult a Wellness Coach at the Holistic Living for guided treatment for your issues. Make sure you check out their Wellness Store and Wellness Academy for some great valuable content and products.