High cholesterol is quite common in the United States. According to the Centers for Disease Control and Prevention, 73.5 million Americans adults suffer from this health condition. Those diagnosed with high cholesterol are twice as likely to develop heart disease as those with normal cholesterol levels. If you have a high risk of developing high cholesterol, it may be time to adjust some of your lifestyle habits.
Here are seven tips for lowering your cholesterol.
1. Add Nuts to Your Diet
If you do not already eat nuts, you might want to start. Nuts may be high in calories, but they are effective at lowering your cholesterol. In a study published in the Journal of Nutrition, one set of participants were instructed to eat a standard cholesterol-lowering diet while another group of participants were asked to replace one-fifth of their calories with pecans.
The participants who ate the pecan diet lowered their bad LDL cholesterol by 10.4 percent. There are many ways you can include nuts in your diet. For example, you could eat a handful of nuts before dinner or add them to your salad or yogurt.
2. Lose Weight
Carrying around excess weight can cause your cholesterol levels to rise. If you are not as trim as you once were, make an effort to clean up your diet and start an exercise program. If you limit junk foods from your diet and participate in moderate exercise most days of the week, you can reach your weight-loss goals sooner than you think.
Try to vary the exercises you do every day so that you avoid getting bored. For instance, if you jog one day, think about taking a Zumba class at your local gym the next day.
3. Say Yes to Fiber
Fiber attaches to the bile acids your body produces for digestion purposes, which reduces your cholesterol. If you just increase your daily soluble fiber intake by five to 10 grams, your bad cholesterol can drop by 5 percent. Good sources of fiber include avocados, beans, sweet potatoes and oranges.
4. Stay Away From Trans Fats
If your goal is to lower your cholesterol, you should avoid eating trans fats. These fats increase the bad cholesterol and lower the good cholesterol in your body. Fried foods, cookies, cakes and other junk foods are filled with trans fats.
5. Stop Smoking
Do you smoke tobacco? If so, you may want to give serious consideration to quitting. Smoking lowers the good cholesterol in your body and increases your chance of developing blood clots.
The idea of quitting smoking may seem impossible, especially if you have been a smoker for a long time. However, your doctor may provide you with guidance about how you can finally kick this habit to the curb for good.
6. Choose Salmon Over Steak
If you are having trouble deciding between salmon or steak for dinner, choose salmon every time. It is packed with omega-3 fatty acids, which lowers your triglyceride levels. This fatty fish also is not packed with LDL-raising saturated fat that is present in red meats.
7. Consider Medications
If lifestyle changes aren't enough to lower your cholesterol, you may want to speak to your
doctor
about taking medication. Statins are commonly used to lower cholesterol in individuals. These drugs lower the amount of cholesterol flowing in the blood.
High cholesterol can negatively affect your health, so it is time to take charge right now. If you follow these useful tips, you may lower your cholesterol and live a healthier life. If you want to find out more information about lowering your cholesterol, you may want to contact Hampstead Medical Center PC.