{"id":1856,"date":"2019-06-18T15:56:03","date_gmt":"2019-06-18T19:56:03","guid":{"rendered":"https:\/\/freeness.us\/?p=1856"},"modified":"2021-03-15T10:23:41","modified_gmt":"2021-03-15T14:23:41","slug":"lifestyle-changes-to-lower-your-cholesterol","status":"publish","type":"post","link":"https:\/\/freeness.us\/lifestyle-changes-to-lower-your-cholesterol\/","title":{"rendered":"Lifestyle Changes to Lower Your Cholesterol"},"content":{"rendered":"

Changing your lifestyle can reduce or even eliminate your cholesterol and help you stay off cholesterol medication. Some individuals can not get rid of their cholesterol regardless of their family history and age. Still, it can lower your cholesterol and reduce your heart disease risk. Changing your lifestyle will be no easy task so take it one step <\/span>to feel the amazing benefits of feeling healthy.<\/span><\/p>\n

Lower Your Cholesterol by Changing Your Lifestyle<\/h2>\n
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  1. Eat healthily<\/strong> – The unhealthiest eater can start eating healthy anytime to lower their cholesterol and improve his\/her health.<\/span><\/li>\n<\/ol>\n

    DO<\/span><\/strong> choose healthy fats by choosing leaner cuts of meat, low-fat dairy items, and monounsaturated fats found in olive oils and canola oils.<\/span><\/p>\n

    DO NOT<\/span> consume more than 7% of our daily calories from saturated fats. Saturated fat is mostly found in red meat, and dairy products will reduce your total cholesterol and low-density lipoprotein (LDL) cholesterol, which is the bad cholesterol. <\/span><\/p>\n

    DO NOT <\/span>eat food with trans fat. Eliminate trans fats from your daily food intake because the smallest amount of trans fat will increase, resulting in your bad cholesterol level increasing and lower your good cholesterol. Trans fat increases your risk of a heart attack so, please read the ingredient list and avoid trans fat and food with partially hydrogenated oils. Trans fat is most commonly found in fried foods and commercial products, including cookies and treats.<\/span><\/p>\n

    The United States does not mandate companies to label their food items that contain less than 0.5 grams of trans fat in a serving, so labels with the words “trans-fat-free\u201d might contain trans fat.<\/span><\/p>\n

    DO <\/span><\/strong>eat food with omega-3 fatty acids because it does not affect LDL cholesterol and has heart benefits by increasing the good cholesterol known as HDL, high-density lipoprotein. It also reduces your triglycerides, which are a type of fat in your blood, and the omega-3 fatty acids also help reduce your blood pressure. <\/span><\/p>\n

    A few types of fish that contain high amounts of omega-3 fatty acids are salmon, lake trout, sardines, mackerel, albacore tuna, and herring. <\/span><\/p>\n

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    Omega-3 Fatty acid Fish for Cholesterol<\/figcaption><\/figure>\n

    Photo source: abbottlifeplus.com<\/a><\/p>\n

    A few other fish that contain a small amount of omega-3 fatty acids are halibut, river trout, catfish, cod, snapper, and tuna packed in water.<\/span><\/p>\n

    Vegans and those who do not like fish can eat walnuts, flax seeds, and almonds containing omega-3 fatty acids.<\/span><\/p>\n

    DO<\/span><\/strong> eat soluble fiber, which helps to lower your LDL levels and has heart benefits. There are two types of fiber, soluble and insoluble. Soluble fiber is easily digested, while insoluble fiber passes through the digestive system close to its original form.<\/span><\/p>\n

    \"Eat<\/a>
    Eat Heart Healthy Fruits to Help Lower Cholesterol<\/figcaption><\/figure>\n

    Photo source:\u00a0everydayhealth.com<\/a><\/p>\n

    Some soluble fibers are oats products, legumes (peas, beans, lentils), fruits, vegetables (especially oranges, apples and carrots), and barley.<\/span><\/p>\n

    Some insoluble fibers are greens (spinach, lettuce, kale, mesclun, collards, arugula, watercress, etc.), Whole (snow, snap, pea pods), peas, green beans, kernel corn, bell peppers, eggplant, celery, etc.<\/span><\/p>\n

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    1. Exercise regularly<\/strong> and increase your physical activity when exercise becomes easy for you. <\/span>Exercise can decrease your bad cholesterol and help raise your good cholesterol (HDL), high-density lipoprotein. It is recommended that individuals do about 30 minutes of exercise a day with their doctor’s approval. You can divide your 30-minute workout into 10-minute intervals throughout the day.<\/li>\n<\/ol>\n

      Please refrain from exercises that you cannot keep up with or do consistently, so consider things that stay true. A few options are:<\/span><\/p>\n