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How To Lower Your Cholesterol

How To Lower Your Cholesterol

Your cholesterol levels should be checked at least every 5 years to be sure they are within normal limits. Cholesterol levels over 240mg/dL are considered to be high. However, there are ways to reduce your cholesterol levels with lifestyle changes. Below are some steps you can take to lower your cholesterol:

Stop Smoking

If you smoke and have high cholesterol, you have a higher risk of developing heart related conditions and high blood pressure. By quitting, you can dramatically decrease your likelihood of heart related problems and lower your cholesterol. Quitting is easier than ever before since a variety of nicotine patches, gums and prescription medicines are available to help you kick the habit.

Eat More Fiber

Getting more fiber into your diet is a good way to reduce your cholesterol levels. When eating more fiber to lower cholesterol, it is important to increase your soluble fiber intake as insoluble fiber does not affect cholesterol. Soluble fiber is water absorbent, while insoluble fiber is not. There are a variety of foods that are high in soluble fiber such as apples, nuts and blueberries.Soluble fiber may also help protect you against diabetes and heart problems.

Keep Your Weight Within Normal Limits

How much you weigh can affect your cholesterol levels. If you are overweight, losing weight can bring your cholesterol levels down significantly. Experts state that losing just 5 percent of your body weight can help reduce cholesterol and protect your heart. Losing weight doesn’t have to be stressful. It can be accomplished by eating a healthy, well-balanced diet rich in complex carbohydrates, healthy fats and lean proteins.Exercising for just 30 minutes most days of the week will also help you lose weight and keep it off.

Don’t Drink Alcohol In Excess

Drinking excessive amounts of alcohol can lead to heart problems, high blood pressure and stroke. If you have high cholesterol levels, it is important to consume alcohol in moderation to avoid raising it even higher. Moderate alcohol consumption is defined as one drink daily for women and two for men. While studies have shown that alcohol raises “good” cholesterol levels, doctors do not recommend adding into your diet if you don’t drink.

Making just a few lifestyle changes can help you bring your cholesterol down. In some cases, cholesterol levels may be controlled by diet and exercise. These tips will not only help you lower your cholesterol, but keep your heart and body healthier as well. Implementing these strategies and making even small changes will bring you big health benefits over time.

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