Cholesterol is an essential component of our body and helps our cells to absorb fat and make hormones and vitamin D. However, having high cholesterol can be detrimental to your health, increasing your risk of heart attack or stroke.
To maintain healthy cholesterol levels, there are many factors that you should consider in addition to diet and exercise, such as stress management and smoking cessation. These 10 tips will help you lower cholesterol without diet in the long term.
1) Avoid eating too much sugar
A lot of people don’t realize that excess sugar can negatively affect your cholesterol. If you have too much sugar in your diet, it will be stored as fat. In turn, that fat ends up settling itself in your blood vessels, raising your LDL (bad) cholesterol and potentially blocking arteries.
To avoid all of these problems, you need to cut down on sugary drinks and foods. You should also make sure to use sweeteners instead of table sugar whenever possible—research has shown that artificial sweeteners are just as good for weight loss and heart health as regular sweeteners.
That being said, stay away from sodas and other sugary drinks like energy drinks or juice; they’re loaded with calories without any nutritional value.
The first place to start is your diet. Research shows that regular exercise lowers cholesterol. Exercise raises HDL (good) cholesterol and lowers LDL (bad) cholesterol levels by improving your overall health and increasing circulation throughout your body.
It is recommended that you get at least 30 minutes of moderate exercise on most days of the week and increase that up to 60 minutes if you have medical conditions related to high cholesterol or weight issues.
Talk with your doctor about a routine you can follow or look for an online video workout program or class in your local area. If you find it hard getting motivated, working out with a partner or friend can help keep things fun as well as productive! As always, consult a professional before beginning any new diet or exercise plan!
3) Limit fried foods
Fried foods contain unhealthy amounts of fat and cholesterol. The American Heart Association recommends eating only 1,500 milligrams (mg) per day of dietary cholesterol, which is found in all animal products such as meat, fish, eggs and dairy foods. Eat more fresh fruits and vegetables: Fruits and vegetables are naturally low in fat, saturated fat and cholesterol but high in fibre.
They also have many other essential nutrients like vitamins A & C as well as potassium & magnesium that your body needs for good health. Exercise: Regular exercise can improve blood circulation within your body that can lower elevated levels of LDL bad cholesterol. Drink plenty of water: Water helps dilute cholesterol by transporting it through your kidneys where it can be excreted from your body.
4) Eat more fruits and vegetables
A diet high in fruits and vegetables helps prevent coronary heart disease, which is caused by elevated cholesterol levels. Fruits and vegetables are low in saturated fat and trans fats, both of which can increase your blood cholesterol levels.
In addition, foods rich in dietary fibre can help you control your weight and maintain a healthy body mass index (BMI). That said, it’s important to remember that lowering cholesterol isn’t always about dietary changes alone; it’s about living an overall healthy lifestyle.
Make exercise a part of your daily routine—start small if you need to—and don’t forget that good sleep habits also go a long way toward improving health.
5) Minimize stress
Stress is one of your body’s natural reactions—it’s part of its fight-or-flight response. For example, it’s not uncommon for your heart rate and blood pressure to rise when you feel as though you might lose a job or fail an exam.
In these moments, stress activates some biological functions that help you avoid danger. However, when stress continues unabated, its toll on health can be devastating: High blood pressure, suppressed immunity and depression are just a few effects that excessive stress can have on our bodies.
To lower cholesterol safely, try adding some of these simple changes into your daily routine: Sleep in: A lack of sleep—or poor quality sleep—has been linked with increased risk for cardiovascular disease and Type 2 diabetes.
6) Take fish oil supplements
If you’re trying to lower your cholesterol levels, adding fish oil supplements can help. Fish oil contains omega-3 fatty acids, which are known for their ability to lower blood pressure and reduce triglycerides. If you don’t like fish or have an allergy, try plant-based omega-3s instead.
The typical dose is 1,000 milligrams per day.
Learning how to meditate is a great way to lower cholesterol. It’s also good for your overall health, reducing stress and anxiety while increasing feelings of happiness and satisfaction.
If you’re looking for a way to stay calm amid modern life’s many stresses, consider adding meditation into your daily routine. There are plenty of free resources online that can help you get started, or check out some guided meditation videos on YouTube.
If you like them, go ahead and subscribe for even more meditation practice! You may find it hard at first; that’s normal! Just remember that if you can teach yourself how to breathe deeply through your nose—and keep doing it—it will eventually become easier.
8) Sleep well every night
It might seem counterintuitive, but getting a good night’s sleep can help lower cholesterol.
When you are sleep deprived, your body produces less of a hormone called cortisol, which is responsible for metabolizing fat.
What’s more, research shows that people who get less than six hours of sleep each night have higher levels of LDL or bad cholesterol in their blood.
9) Quit smoking
Smoking, of course, raises cholesterol. If you quit smoking, your body will be able to effectively process fats and lower your total cholesterol. As if that’s not enough reason, smoking actually makes it more difficult for blood cells to reach and help heal wounds—making you far more susceptible to infection and disease.
To lower cholesterol safely but quickly, quit smoking today. You’ll be glad you did!
10) Get your blood pressure checked regularly.
If you’re concerned about high cholesterol, it’s a good idea to get your blood pressure checked. According to data from 2012, 29 per cent of adults in America have high blood pressure.
High blood pressure is a risk factor for heart disease and strokes, so lowering it has benefits beyond your cholesterol levels.
If you do have high blood pressure, you may be able to reduce it by making simple lifestyle changes such as eating better and exercising more frequently.