More than half of the adults, 30+ years of age in the world are suffering from high cholesterol level. Every year, many people die due to the deadly health hazard triggered by high cholesterol. In fact, people around the world are worried to find out a suitable, yet an effective way to control the cholesterol level.
Cholesterol Chart for adults published in the Journal of the American College of Cardiology (JACC):
(Note: All values are in mg/dL (milligrams per deciliter)
Simple Effective Ways To Lower Your Cholesterol Level
Here, we are presenting you the most effective tips to be followed to lower your cholesterol level. These tips are very simple and easy to be followed. Further, no delay, let’s start the discussion.
1. Avoid The Consumption Of Low-Density Lipoprotein
Red meat, as well as dairy products, trigger to increase your cholesterol level. This type of saturated fats increases low-density lipoprotein (LDL) cholesterol. You all know that LDL cholesterol is called bad cholesterol. What you should do is to decrease the consumption of such food to lower your cholesterol level.
Try to avoid trans fats, used in margarine and store-bought cookies, cakes, and crackers, are the greatest enemy for our health. These trans fats trigger to raise our overall cholesterol levels. Even, the Food and Drug Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021.
3. Intake Of Omega-3
The omega-3 is an amazing agent which helps lowering hypertension, the blood pressure. Another amazing benefit of Omega-3 fatty acid is to mention here that it does not affect low-density lipoprotein (LDL). What you need is to intake omega-3 fatty acids diets daily to lower your cholesterol level. Tuna, Salmon, mackerel, sardines, yogurt, milk, canola oil are enriched with omega-3.
4. Intake Of Soluble Fiber
When your bloodstream is compact with cholesterol, soluble fiber moves forward to decrease the absorption of the cholesterol. Oatmeal, oat bran, apples, citrus fruits, strawberries, beans, peas, lentils, barley, rice bran are the great sources of soluble fiber. Increase such foods in your everyday diets to lower your cholesterol level.
5. Intake Of Whey Protein
A recent study found that whey protein is an effective supplement to lower low-density lipoprotein (LDL) as well as total cholesterol level. This protein is enriched in dairy products. Amazingly this whey protein also helps to reduce blood pressure.
6. Do Exercise Regularly And Increase Your Physical Activity
Regular exercise helps you burn your excess cholesterol. Even the regular exercise increases high-density lipoprotein (HDL), which is called good cholesterol. You probably know that even by increasing your physical activity in short intervals of your work will help you to lose your weight. Never be lazy. Be active physically to ensure good health.
7. Stop Smoking
Smoking is obviously such a habit which brings no benefits to anybody. It is smoking which welcomes many deadly diseases. Are you a smoker? If your answer is yes, congratulation (!), you are going to encounter a lot of health hazard soon. Smoking increases your overall cholesterol level. You can never increase high-density lipoprotein (HDL), the good Cholesterol if you are a smoker! So, stop smoking now!
8. Alcohol Consumption
Do you consume alcohol regularly? Too much alcohol consumption leads to high blood pressure, stroke, and heart failure. But moderate consumption of alcohol is somewhat related to increase high-density lipoprotein (HDL) cholesterol. It is wiser not to recommend alcohol to the people as alcohol has many side effects. Nowadays a new question arises whether you can drink alcohol on the Keto Diet or not. But it is wiser to drink moderately if you are an alcoholic.
9. Marinating Appropriate Weight
Increase of weight always welcomes health hazard, especially it is the sign that your cholesterol level is on the increase. Try to maintain a balanced weight considering your body mass index (BMI). Weight loss has great advantages on your cholesterol because weight loss increases the high-density lipoprotein (HDL), and decrease low-density lipoprotein (LDL).
10. Start Avoiding Sugar Intake
You know what? Extra sugar in your diets leads to increase triglyceride (TG), which in fact is one of the major reasons for heart disease. To lower your cholesterol level, you must start avoiding sugar intake in your daily diets.
Note: If you worried about how to maintain a healthy life by controlling high cholesterol level, follow these discussed tips and you will get the result in a very short time. In fact, you will express your gratitude to us very soon when you will be benefited with these simple, amazing, and effective tips.