Many people in the world today are having health issues due to high bad cholesterol levels in their blood, and this is majorly caused by the kind of foods and diet they engage in. As a result of this issue, there is a need to revert the health menace by trying as much as possible to lower your cholesterol level. According to the American Heart Association, cardiovascular disease can occur as a result of an increased cholesterol level in the blood. Your risk of having heart attack and stroke can also be increased if you are having high cholesterol level.
Types of cholesterol
Before we proceed i will like you to note this. There two different types of cholesterol, which are:
Bad cholesterol: The bad cholesterol or Low-density lipoprotein (LDL), turns into thick plagues that can clog up the arteries. This act increases your risk of developing heart disease.
Good cholesterol: The good cholesterol or High-density lipoprotein (HDL), helps you to remove the LDL from your arteries. In the real sense, healthy levels of HDL is capable of protecting your body from strokes and heart diseases.
Also read: 6 Ways you can maintain your Heart health
It is essential to keep your LDL levels low so that you can live a healthy life and age well. Below are 5 tips on how to lower your cholesterol level. Follow them and live a healthy life.
5 tips to lower your cholesterol level
1. Eat plenty of fruits and vegetables
Fruits and vegetables contain low saturated fat, hence, the will contribute in keeping their levels low. This ultimately reduces your LDL cholesterol level. Fruits and vegetables area also enriched with soluble fibers and these can naturally lower your cholesterol levels as well. Some fruits i can recommend for you are sweet potato, strawberries, apples etc.
Also read: 11 Important healthy eating tips
2. Eliminate trans and saturated fats
According to Harvard Health Publication, trans fats are used by food manufacturers to extend an item's shelf lives. As often as possible, you should try as much to avoid foods that contains high trans, saturated, or partially hydrogenated fats. Saturated fats come from animal products and they are not heart-friendly. However, you can always eat foods such as eggs, cheeses, butters, and meats in moderation.
3. Consume polyunsaturated and monounsaturated fats
Not all fats are created equal. Unlike trans and saturated fats, polyunsaturated and monounsaturated fats can actually help lower levels of LDL. You can naturally consume these fats from foods like fish, seeds, nuts, avocados and soybeans. When you are cooking, choose natural oils such as sunflower, olive, grape seed, canola, safflower and peanut (all of which contain both healthy fatty acids).
4. Stick to whole grains
Not only are whole grains a great source of fiber, but foods like whole-wheat bread and wild rice make a heart-healthy choice over refined flour breads and white rice. To start your day off on the right foot, consider using old-fashioned oats to prepare a hearty bowl of oatmeal. Just make certain to avoid the pre-packaged options, because they are loaded with added sugars and most have the beneficial fibers processed out during the cook.
5. Stay physically active
Eating the right foods and eliminating fats from your diet can help lower levels of bad cholesterol, but those aren't your only options. The National Heart, Lung and Blood Institute recommends regular physical activity. Exercising can raise levels of HDL and help you lose weight, which in turn contributes to lowered LDL levels. This source suggested getting at least 30 minutes of moderate-intensity physical activity five days a week, but preferably every day. That doesn't mean you have to spend all of your time at the gym, even a simple session of brisk walking counts.