1. Eat heart friendly healthy foods.
Attributing few changes in your diet, can stabilise and promote your heart health conditions by lowering cholesterol.
The use of partially hydrogenated vegetable oils has been banned with effect from January. 1, 2021.
- Always involve omega-3 fatty acids rich foods which don’t affect LDL cholesterol. Omega-3 has many heart usefulness concerning to your health that constitutes to reduction in high blood pressure. These foods consisting omega-3 acids are walnuts, herring, flaxseeds, mackerel and salmon.
Supplement soluble fibre intake. The absorption of cholesterol into the blood stream is regulated by soluble fibre. It’s found in
- Kidney beans
Whey protein accounts for many health benefits related to dairy. Through studies, a supplement of whey protein lowers blood pressure and cholesterol.
2. Exercise on regular basis and also improve on your physical activities.
Through good exercise, cholesterol is reduced. Good exercise motivation raises the good cholesterol (HDL). Adequate workout involves, exercising to at least 30 minutes in five continuous week days or strenuous aerobic activity three times a week in about 20 minutes.
You can also lose weight through:
-Purchasing a bicycle and riding it to work.
-Adding physical activity, even in short spans numerous times a day, can benefit you start to lose weight.
-Try joining or forming an active exercise buddy group.
-Playing your extensively loved sport.
-Engaging yourself physicaly on a brisky walk after lunch hour daily.
3. Quit smoking.
HDL level can be improved through quitting smoking. It’s benefits occur quickly. Your lung function and blood circulation begin to improve within three months of quitting. After an year, you be at an half risk to heart disease as compared to other smokers.
4. Lose/cut weight.
Being above your BMI (Body Mass Index) contributes to high cholesterol ( your body gets prone to high cholesterol). Avoid sugar at all times and stick to fresh tap water, fruits, whole meal and keep track of the calories.
Try to incorporate more routine activities like -Using stairs other than the elevator.
-Parking your car a few metres away from your office.
-During breaks at your work, take a short walk.
-Increase your standing activities like gardening, cooking while standing and other yard work.
5. Use alcohol in moderation/in small quantity.
Moderate portions use of alcohol, is linked to HDL cholesterol higher levels. But this shouldn’t be recommended to a person who doesn’t drink already, as it’s benefits aren’t strong enough.
If you are to use or drink alcohol, do it in small portion or in moderation. For healthy adults, one and two drinks for women and men respectively.
Note that too much alcohol can lead to huge serious health issues/problems. This includes heart break down and failure, strokes and high blood pressure.