Introduction
Cholesterol is a waxy, fat-like substance found in the bloodstream and in all of your body’s cells. High cholesterol levels can increase your risk of heart disease and stroke. Fortunately, there are several simple tricks you can use to lower your cholesterol levels. In this article, we’ll discuss six cholesterol-lowering tricks that have been proven to work. We’ll also provide tips on how to make these tricks part of your daily routine. By following these tips, you can reduce your risk of heart disease and stroke and improve your overall health.
6 Cholesterol-Lowering Tricks Proven to Work
High cholesterol can be a major risk factor for heart disease, stroke, and other health issues. Fortunately, there are several tricks you can use to lower your cholesterol levels and reduce your risk of developing these conditions. Here are six cholesterol-lowering tricks that have been proven to work.
1. Eat More Fiber
Eating more fiber is one of the best ways to lower your cholesterol levels. Fiber helps to bind cholesterol in the digestive tract, preventing it from being absorbed into the bloodstream. Aim to get at least 25-30 grams of fiber per day from whole grains, fruits, vegetables, and legumes.
2. Increase Your Omega-3 Intake
Omega-3 fatty acids are known to help reduce cholesterol levels. They can also help reduce inflammation, which is linked to heart disease. Aim to get at least two servings of fatty fish per week, such as salmon, mackerel, or sardines. You can also take a fish oil supplement to increase your omega-3 intake.
3. Avoid Trans Fats
Trans fats are known to raise cholesterol levels and increase your risk of heart disease. Avoid processed foods and fast food, as these often contain trans fats. Check the labels of packaged foods to make sure they don’t contain trans fats.
4. Exercise Regularly
Regular exercise can help to lower cholesterol levels and reduce your risk of heart disease. Aim to get at least 30 minutes of moderate-intensity exercise five days per week. This can include walking, jogging, cycling, swimming, or any other activity that gets your heart rate up.
5. Eat More Plant-Based Foods
Eating more plant-based foods is a great way to lower your cholesterol levels. Plant-based foods are high in fiber and other nutrients that can help reduce cholesterol. Aim to fill half of your plate with fruits and vegetables at each meal.
6. Limit Alcohol Intake
Drinking too much alcohol can raise your cholesterol levels. If you do choose to drink, limit your intake to one drink per day for women and two drinks per day for men. This will help to keep your cholesterol levels in check.
By following these six cholesterol-lowering tricks, you can reduce your risk of heart disease and other health issues. Eating a healthy diet, exercising regularly, and limiting alcohol intake are all important steps to take to keep your cholesterol levels in check.
It’s known as a ‘silent killer,’ because there’s often no signs, but high cholesterol doesn’t have to go undetected. A simple blood test known as the lipid panel can be life-saving because it will indicate what your levels are and if they’re too high, you can work on lowering your cholesterol immediately, rather than not knowing and risk serious health issues. According to the Centers for Disease Control and Prevention, “Nearly 94 million U.S. adults age 20 or older have total cholesterol levels higher than 200 mg/dL. Twenty-eight million adults in the United States have total cholesterol levels higher than 240 mg/dL.” If left untreated, “high cholesterol significantly increases the risk of developing cardiovascular disease such as heart attack, coronary artery disease, stroke, and peripheral artery disease,” Eric Stahl, MD Non-Invasive Cardiologist at Staten Island University Hospital tells us. He adds, “Elevated cholesterol leads to atherosclerosis, which is the process by which plaque builds up in the walls of the arteries. As atherosclerotic plaque builds, arteries become hard and narrow, preventing blood from being delivered to where it needs to go.” While high cholesterol can be a worrisome diagnosis, there are many ways to help get your health back on track. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Dr. Stahl says, “Exercising is a good way to raise HDL (good cholesterol) and lower LDL (bad cholesterol). At least 150 minutes per week of moderate-intensity exercise is recommended to reduce cholesterol.”
Dr. Stahl explains, “Smoking increases your LDL and decreases your HDL. In addition to increasing cholesterol, smoking causes atherosclerosis through a number of different mechanisms. Quitting smoking is the most impactful intervention for reducing cardiovascular risk.”
“Too much or excessive alcohol consumption can increase triglycerides and cholesterol,” Dr. Stahl states. “For healthy adults, it is recommended to limit it to one drink per day.”
Dr. Stahl says, “Obesity increases your LDL, increases your triglycerides, and decreases your HDL. Even modest weight loss (5-10 pounds) has been shown to reduce cholesterol.”
Dr. Stahl reminds us, “Making dietary changes is an important aspect of reducing cholesterol. Limit your intake of saturated fats, particularly red meats, fried foods, and dairy products, while increasing fruits, vegetables, whole grains, poultry, fish, and nuts. The Mediterranean diet is a good model to follow.”
“If the above changes are insufficient, medications such as statins are very effective in reducing cholesterol, as well as your risk of heart attack, coronary artery disease, stroke, and peripheral artery disease,” Dr. Stahl shares.
Heather Newgen