How to Prevent High Cholesterol

High cholesterol is when the low-density lipoprotein (LDL) levels rise above normal, and the high-density lipoprotein (HDL) levels fall too low. When this imbalance occurs in the body, it puts one at a greater risk for high blood pressure, stroke, heart disease and diabetes.

The total cholesterol should be around 200 or below, the LDL cholesterol levels should be between 70 to 129, and the HDL levels should be around 60 for optimum health.

A High Fiber Diet

The best way to prevent high cholesterol levels is to stick with a healthy diet that consists of many high fiber foods such as fresh fruits and vegetables. Fiber is very important because it helps to eliminate bad cholesterol from the intestines before it gets absorbed into the body. This naturally helps to prevent and lower high cholesterol, and at the same time raises the HDL levels.

Fresh fruits and vegetables also contain substances known as plant sterols and plant stanols. These substances resemble the cholesterol that can be obtained from animal products, only these are good for the body, as they help to prevent high cholesterol.

Overmore, niacin, which is also known as vitamin B3, is found in many plant-based foods. It is often used as a medication to help lower high cholesterol levels. Therefore by adding it to the diet, it will help prevent high cholesterol levels.

Monounsaturated Fats

Monounsaturated fats can be found in foods such as walnuts, peanuts, almonds, pistachios, avocados, sunflower seeds and sesame seeds. These are healthy fats, which studies have shown to be able to not only prevent high cholesterol, but they can also reduce the levels if they are too high.

It is the saturated fats that contribute to a cholesterol imbalance, and thus they should be avoided, or at least reduced.

Exercise

Exercise not only helps the body to remain strong, but it also helps to improve circulation and flushes out harmful toxins that are wrapped up in fatty tissues. As those toxins are eliminated from the body, the fat cells can also be eliminated, as the body no longer has a use for them. Therefore exercise is an important key for preventing high cholesterol.

Breaking a sweat 3 to 5 times per week is sufficient for preventing high cholesterol levels.

Reduce Stress

Stress can cause individuals to consume an unhealthy diet, or abuse other substances such as alcohol and/or cigarettes and drugs. Studies show that those substances and an unhealthy diet have an affect on cholesterol levels.

Making sure to get plenty of sleep can help to reduce stress levels. Yoga and daily meditations can also help the body to cope better in stressful situations.

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