Doctors and scientists are always looking for new ways to improve human health and increase longevity, but there’s no arguing about the long-resonating message of keeping cholesterol levels in check. of course, Our bodies need some cholesterol to function properly, but too much can build up in our arteries, increasing our chances of developing heart disease or having a stroke. This is why always keeping in mind the best ways to lower cholesterol and making them part of your daily routine is so vital to our long-term health.
To this end, new research was published by The American College of Cardiology predicts that rates of cardiovascular disease will increase in the United States by 2060. According to the CDC, one person dies every 34 seconds in the United States from cardiovascular disease.
Much has also been written about the “good” cholesterol, also known as high-density lipoprotein (HDL) cholesterol. However, there may not be such a thing as good cholesterol after all, according to researchers at the National Institutes of Health. Their study suggests that “healthy” blood fats do not protect against cardiovascular disease and could increase your risk. Known medically as high-density lipoprotein (HDL) cholesterol, the team adds that these levels may not be an effective screening tool for patients at risk of heart disease.
This brings us back to the main takeaway: Let’s keep our cholesterol levels low, even the so-called “good” kind. So what are some easy suggestions to help lower cholesterol? StudyFinds A list of the four best ways to lower cholesterol, from 10 expert websites, for a healthier lifestyle. As always, we’d love to see your own recommendations in the comments below!
The list: The best ways to lower cholesterol, according to medical experts
1. Make healthy food choices
You what to eat. When you make healthy food choices, your overall health improves. You can start by watching your fat intake.
Healthline notes that “monounsaturated fats such as those found in olive oil, canola oil, tree nuts, and avocados reduce LDL (bad) cholesterol, increase HDL (good) cholesterol, and reduce oxidative stress that contributes to clogged arteries.”
Add some fiber to your diet. Fiber can help lower blood cholesterol. “Some high-fiber foods include oatmeal, beans, peas, leafy greens, and root vegetables. Raw vegetables and fresh fruits, especially their skins, are good sources of fiber,” notes Weight Watchers.
Don’t forget the fish! “Eating fish two or three times a week can lower your LDL in two ways: by replacing meat with LDL-boosting saturated fats, and by introducing LDL-lowering omega-3 fats. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms,” according to Harvard Health.
Try to cut down on butter, red meat, fried foods, and baked goods, too.
2. Get some exercise
Physical activity is a great way to lower your cholesterol levels. According to the American Heart Association – “at least 150 minutes of moderate-intensity aerobic exercise per week is enough to lower both cholesterol and high blood pressure. And you have a lot of options: brisk walking, swimming, biking or even yard work can fit the bill.”
“If you’re not active, start slowly—even 10 minutes of activities count. Choose a workout you enjoy. And a friend: A workout partner can help you stay on track,” WebMD suggests. If you can’t afford to devote an extended block of time to your daily exercise, don’t worry. “Divide your time into 10- or 15-minute intervals to achieve the recommended total amount of exercise per day and get the same health benefits,” notes Verywell Health.
3. Get a good night’s sleep
Getting a good night’s sleep plays a huge role in our overall health. However, new research shows that the average person experiences ten sleepless nights a month.
Poor sleep quality is equally responsible for the increase in cholesterol levels. Sleep apnea causes breathing to stop suddenly and begin at night. This causes an increase in triglyceride and HDL levels and leads to obesity, according to Oklahoma Otolaryngology Associates.
Having a regular sleep schedule can help improve the quality of your sleep. “Go to bed at the same time every night and get up at the same time every morning, including weekends,” the CDC notes.
Try to avoid eating large meals, and drinking alcohol too close to bedtime. Exercising regularly can also help you get a good night’s sleep.
4- Reducing stress
For many of us, trying to reduce stress in our lives can be an ongoing battle. A recent survey of British adults showed that one in six people feel nervous the moment they wake up.
Chronic stress leads to a persistent rise in levels of stress hormones, which in turn can lead to elevated blood pressure, blood sugar, cholesterol, and/or triglycerides. Stress hormones can also promote plaque buildup in the arteries, which increases the risk of heart attack, and can affect how blood clots, which increases the risk of stroke.
One way to reduce stress is to embrace mindfulness. “Practice deep breathing and staying present, paying close attention to your breath while letting go of any thoughts about the past and future,” BrightSide adds.
Other stress relievers to consider – yoga, meditation, a hobby, or even a walk in nature.
Don’t forget to schedule your annual physical exam, and discuss any health concerns with your doctor, who can determine if you need prescription medication to help lower your cholesterol levels.
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Note: This article is not paid for nor sponsored. StudyFinds is not associated or partnered with any of the brands mentioned and receives no compensation for their recommendations. This post may contain affiliate links.
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