Category: Healthy Living

Simple Life Style Changes to Lower Your Cholesterol

Published:01 Apr, 2017     By: Salan Khalkho     3 min read

Cholesterol is a fat like substance in the blood that can quickly build up and form a layer of deposit in your arteries. Over time this layer will thicken and ultimately lead to clogging of arteries. In some extreme cases these clog completely blocks the arteries making it impossible for blood and oxygen to reach the heart.


Lowering cholesterol

Lowering cholesterol is one of the best things you can do to protect yourself from stroke and heart attack. Cholesterol is a fat like substance in the blood that can quickly build up and form a layer of deposit in your arteries. Over time this layer will thicken and ultimately lead to clogging of arteries.

clogging of arteries

In some extreme cases these clog completely blocks the arteries making it impossible for blood and oxygen to reach the heart. As a result each year hundreds and thousands of people suffer chest pain, heart attack and other cardiovascular disease because of increased levels of cholesterol.

thousands of people suffer chest pain

If your cholesterol levels are in high risk categories, you stand a greater risk of heart disease which may even result in heart attack. However with the help of healthy lifestyle, comprising of proper diet and exercise you can easily lower your cholesterol levels. But this requires strong determination from your end.

healthy lifestyle

Your body gets cholesterol in two ways i.e. by making it and from foods that you eat. Majority of cholesterol from food comes from animal fats such as milk, butter, meat, margarine, and fish. So the best way to immediately cut down your further cholesterol intake is by restricting your intake of certain kinds of fats.

Not all cholesterols are bad. Just as there are bad cholesterols, there are good cholesterols. Good cholesterol comes from good fat. However to keep the level of your cholesterol low your dietary fat should not consists of more than 25% to 35% of your overall diet. Moreover these dietary fats should come from good fat source such as vegetable fat and Omega-3 fatty acid that comes from fish.

You will also need to avoid or reduce your intake of saturated fats to lower your LDL cholesterol (bad cholesterol). Foods that contain LDL cholesterol include animal food products such as meat and dairy products. Saturated fat also comes from trans fats which is formed when hydrogen is added to the vegetable oil.

One of the quickest ways to identify animal fat from vegetable fats is that animal fat solidifies in room temperature while vegetable fats remain liquid in room temperature. The best sources of healthy fats are nuts, avocados, and salmon. Include plenty of fruits and vegetables in your diet since they help your body reduce existing cholesterol levels.

    However you should also avoid loading your plate with red meat, chips, pastries and whole milk. Regular workout is another best ways to keep your cholesterol levels low. Several studies have surfaced recently that claim that even small amount of exercise regularly is enough to boosts HDL cholesterol (good cholesterol) and lower the level of LDL cholesterol (bad cholesterol).

    regular exercise is combined with healthy diet plan

    The best results in an effort to lower cholesterol levels are observed when regular exercise is combined with healthy diet plan. Most importantly diet that is heavily loaded fruits, vegetables, beans, nuts, are good for your body ways beyond reducing your cholesterol levels.

    Healthy food and regular exercise keeps your blood pressure in check and helps your arteries remain flexible and responsive.



      Important Note: Medical and health related information given in this article is not a substitute for professional medical advice. This article is intended for general informational purposes only and is not a substitute for professional medical advice. If you think you may have a medical emergency, call your doctor immediately. Always seek the advice of your doctor before starting or changing treatment.



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