Heart disease is the number one killer worldwide. High cholesterol levels are a significant factor in the development of clogged arteries that lead to a higher risk of heart attack and stroke. Cholesterol is a fat that is both produced by our own bodies by the liver and found in meat, dairy, and eggs.
There are two kinds. HDL (high-density lipoprotein) is the good kind that helps the body. However, LDL (low-density lipoprotein) is the bad kind that sticks to the walls of your arteries and restricts blood flow. If your doctor has diagnosed you with high cholesterol, then your goal is to lower LDL and to increase HDL. Here are several options for doing that.
1. Eat More Fiber - Fruits, vegetables, and whole grains all contain soluble fiber that can help lower LDL levels. The fiber acts like a sponge that absorbs all excess in the digestive tract and prevents it from getting into the blood stream. Switching over to a high fiber diet can also help regulate blood sugar levels and keep you regular. Good sources of soluble fiber include oatmeal, dark green, leafy vegetables, and legumes. To avoid irritating the bowels unnecessarily, start by adding a little bit of fiber and increasing the amount you eat each week.
2. Quit Smoking - Among other things, smoking lowers the level of HDL cholesterol in your system which sharply increases your risk for heart disease. In addition to that, smoking may add to the plaque buildup in your arteries as well as cause the arteries to harden which can further obstruct blood flow. Ceasing smoking will help improve your cholesterol levels as well as allow you to avoid other health complications associated with smoking such as certain cancers, the development of asthma and other breathing difficulties, and circulatory problems.
3. Add an Exercise Routine - Exercise is not a cure at all but it can certain assist in your quest for good health. Exercise increases HDL and lowers LDL cholesterol. Additionally, it helps improve your body's circulation which will clear away blood clots and strengthen the heart. Cardio exercise is best and you don't have to engage in anything strenuous. Even just walking regularly will help improve your health. In addition to exercise, you can look into adding supplements to your diet that help lower bad cholesterol and improve the good.
Do research on several supplements to find the best one for you. As always, consult with your doctor before making changes to your diet and physical activity to ensure your health won't be adversely affected.
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