Cholesterol is a major factor in cardiovascular disease. Find out how to lower LDL cholesterol by following these lifestyle tips.
There are two types of cholesterol: HDL (high-density lipoprotein) and LDL (low-density lipoprotein). HDL is the good type of cholesterol while LDL is the bad type, as it clogs up the arteries.
Maintaining your cholesterol levels under control is important to the prevention of heart disease. Using medication to improve cholesterol levels is common, but you can also make lifestyle changes to keep cholesterol in check.
However, it’s important to remember that changing your habits doesn’t necessarily replace medications. Instead, the following changes can promote the efficiency of cholesterol medications.
Heart-Healthy Foods
By making some changes in your diet, you can improve your heart health and reduce cholesterol levels. These changes include reducing saturated fats, eliminating trans fat, consuming omega-3 rich foods, increasing soluble fiber, whey protein, and more.
Saturated fats can raise your total cholesterol and decreasing their consumption can reduce LDL cholesterol levels. Red meat and full-fat dairy products are full of these types of fat.
Trans fat, on the other hand, should be eliminated and the FDA has even banned their use as of January 1, 2021. They sometimes go by “partially hydrogenated vegetable oil” and are in margarines and store-bought cookies and cakes.
Instead of saturated and trans fat foods, opt for ones rich in omega-3 fatty acids as they don’t affect LDL levels. Moreover, they provide benefits to your overall heart health like reducing blood pressure.
Another item to add to your list is soluble fiber, which can reduce the absorption of cholesterol into the bloodstream. Adding whey protein can also help as it may lower LDL cholesterol, total cholesterol, and even blood pressure.
Regular Exercise
Exercising most days of the week and staying physically active can improve cholesterol by boosting HDL levels. As mentioned, HDL cholesterol levels is the good type as it helps the body get rid of excess cholesterol.
Aim to get at least 30 minutes of moderate exercise 5 days a week (or 20 minutes of vigorous exercise 3 days a week). By staying physically active, you can improve your cholesterol as well as lose weight – which is also beneficial for cholesterol health.
If you’re not currently physically active, start by taking brisk walks during your downtime. In addition, you can ride your bike more often and play your favorite sport to make the experience enjoyable.
The Outlook
When it comes to lowering your LDL cholesterol, it’s no surprise that a healthy diet and regular exercise are the key. While they may seem like the answer to every at-home remedy, they truly benefit your heart and overall health.
However, sometimes lifestyle changes are not enough and medications are in order. Besides medication and healthy habits, you can also try heart supplements.
For example, L-arginine Plus contains ingredients that promote healthy cholesterol as well as blood pressure, circulation, and more. Try L-arginine Plus as an add-on to your diet and exercise routine to see some necessary cholesterol and heart benefits.