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Do you have high lipid levels due to high cholesterol levels? Then, you may also be at risk for heart disease. But don’t worry because there’s good news for you! You can control it, lower your “bad” LDL cholesterol levels, and raise the “good” HDL cholesterol levels. You have to make simple lifestyle changes with added consistency!
Follow the items mentioned below to cut your cholesterol levels and improve your health, away from any possible heart disease and stroke risks.
Don’t Forget To Take Your Medication.
If your doctor prescribes you medication, make sure you take it religiously. Were you given Rosuvastatin or Atorvastatin? These medications are typically given to patients with hyperlipidemia and high cholesterol.
And according to Buzzrx, cholesterol becomes dangerous when an excessive amount of lipids or fat is present in the blood. So when taking medications for this condition, you can choose to reduce the risk of any coronary events, e.g., sudden stroke or heart attack.
Stick To Heart-healthy Foods.
Eating heart-healthy foods is the second most significant factor that can reduce lipid levels and improve cardiovascular health. These are the following things you can do to achieve a healthy diet for your cholesterol levels:
Eliminate Trans Fats
You may have seen trans fats in the supermarket listed as “partially hydrogenated vegetable oil” on food labels. This term is usually used on store-bought cookies, margarine, cakes, and crackers.
Trans fats can raise one’s overall cholesterol levels. It’s why, on January 1, 2021, the Food and Drug Administration banned trans fats or partially hydrogenated vegetable oil. However, in 2022, there are still some foods on the market that still contain small doses of trans fats; it’s typically because of the processing methods used by the manufacturer.
Ensure that you stay away from the following foods that may still contain trans fats in 2022:
- Vegetable shortening
- Some types of microwavable popcorn
- Certain vegetable oils
- Bakery products
- Non Dairy coffee creamers
- Fried fast foods
Reduce Saturated Fats
You can primarily find saturated fats in full-fat dairy products and red meat. These fat raise your total cholesterol, and decreasing eating it can lower the level of your LDL cholesterol seen in the blood. High levels of LDL cholesterol from saturated fats can increase the risk of heart disease and stroke.
Increase Soluble Fiber
Go to your nearest market and purchase foods rich in soluble fiber to reduce cholesterol absorption into your bloodstream—like brussels sprouts, apples, oatmeal, pears, kidney beans, and many more. You can easily add these to your diet; search the Internet for some great recipes for this food, or you can eat it by itself, especially the fruits.
Opt for Foods Rich in Omega-3 Fatty Acids
Omega-3 fatty acids greatly benefit your heart, including reducing blood pressure. It may not affect the LDL cholesterol or the “bad” cholesterol,” but it can improve your heart’s health. Purchase mackerel, salmon, herring, flaxseeds, and walnuts on your next trip to the market.
Try To Lose Weight.
If you carry a few extra pounds, this might contribute to your high cholesterol levels. When you drink too many sugary beverages, try to change them to water instead. Instead of snacking on pretzels or popcorn, consider snacking on carrots or celery.
Whatever you eat, ensure that you keep track of the calories you’re consuming. Look for more ways to incorporate a healthy lifestyle into your life by avoiding food that can contribute to your weight gain. You can also opt to exercise, which is an excellent way to lose weight.
For example, a simple walk instead of taking the escalator or elevator is good exercise and convenient when you’re too busy. You can also increase your standing activities to have more time on your feet, e.g., doing yard work, cooking, and mowing the lawn.
Be Calm and Laugh More.
Try to get lost in a good book, meet up with friends for coffee, take a yoga mat and practice meditation, or take part in any activity that’ll help reduce your stress levels. Being stressed can lead to high levels of stress hormones and result in consistently high blood pressure, cholesterol, blood sugar, and many more.
If you’re trying to keep your cholesterol or lipid levels to a minimum, ensure that you are calm, positive, and happy in your life to keep your cholesterol levels in check. Actively look for some comic relief in your life so that positivity and happiness attract your life. If you have a healthy mind, you may also have a healthy physical system.
Lifestyle changes, in addition to your medication, are a great way to lower your lipid levels and avoid any coronary danger. Remember that this is your health in the discussion. So, you have to make an extra effort to take care of your health and ensure that your cholesterol levels are controlled.