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Easy tips to lower high cholesterol Level
cholesterol is a fatty and waxy substance found in the blood. It is important for the formation of cells and it also plays a part in the production of hormones. There are two types of cholesterol which are carried through the blood.
- LDL (bad cholesterol) this type of cholesterol leads to the formation of plaque a hard deposit that for on the wall of the artery making them less flexible. It makes the artery narrow or completely blocks it leading to stroke and heart attack.
- LHD (good cholesterol) this is termed the good cholesterol because it helps remove LDL or bad cholesterol by transporting it to the liver where it is broken down removed from the body.
High cholesterol is a major risk factor for heart disease. The following tips will be useful for lowering or maintaining your cholesterol level.
Exercise at least 30 minutes a day this will help pump up your HDL . Pick an exercise you enjoy doing. if you haven’t been active, you can start with small steps and gradually build up. You can incorporate exercise into your daily activities in simple ways like walking up and down the stairs.
The importance of sleeps cannot be over emphasized. Sleep helps rest the body and mind. In a study published by sleep not getting enough sleep can lead to an increase of LDL cholesterol in your blood. sleeping less than six hours a night can increase the risk of heart disease.
Foods rich in fibre have been shown to help lower cholesterol. women need about 25 grams of fibre a day and men need about 38 grams. Good sources of fibre includes corn, beans, lentils,okra, broccoli, spinach, yam and many more.
Eat more fish
Oily fish rich in omega-3-fatty acid are good for the heart. Replacing red meat with heart healthy fish will reduce cholesterol by reducing saturated fat which is found in red meat.This is also a good source of protein.
Giving up smoking can increase your HDL level.
Losing weight can help reduce LDL cholesterol. this can be achieved through exercising or reducing the amount of calories you consume a day. eating plans of about 1,200 calories a day can help most people lose weight.
Most fruits and vegetables are low in saturated fat including them in your diet helps keep saturated fat intake low.
Eat more nuts
Nuts like walnut and almond can improve cholesterol level. They are rich in monounsaturated fat and polyunsaturated fat. Eating a handful a day may help reduce your risk of heart disease. be careful not to over eat nuts because its loaded with calories.