Cholesterol levels – Tips to lower cholesterol levels
High cholesterol levels can be very harmful to your body. Experts in the field of health and nutrition always recommend to keep the cholesterol levels balanced in order to avoid many serious health conditions including heart diseases.
What is cholesterol?
Cholesterol is a type of fat that human body requires in order to produce hormones as well as cell membranes. The body tends to produce the amount of cholesterol it requires. However, we tend to stuff it with extra cholesterol via eating foods high in saturated fats including eggs, meat, high fat dairy and meat. Some people also have the tendency known as a genetic disposition to high cholesterol. This means that food is really not an issue here.
Excess cholesterol in the body tends to build up fat deposits inside arteries. Blood flow through veins is disturbed by build up of plaque. This makes the heart work harder thereby increasing the risk of stroke and heart diseases.
Here are some effective tips on minimizing cholesterol levels in your body:
a) Stop smoking:
This is very important because smoking tends to reduce HDL cholesterol levels in your blood. HDL or high density level cholesterol is good cholesterol and ensures healthy arteries. The lower the HDL, greater the risk of heart diseases. Smoking tends to increase blood clots in your body. Hence, if you smoke, quit immediately.
b) Stay physically active:
Physical inactivity is one of the main reasons of many serious health conditions. The American Heart Association supports 30 minutes of physical activities. You may also focus on smaller sessions. Regular exercise will increase HDL and also keep a check on your weight and blood pressure.
Medication is always possible. You need to visit a health care practitioner in order to lower your cholesterol. Your doctor may advice some medications and some lifestyle and diet changes.
Dietary tips to lower your cholesterol levels:
a) Plan a menu:
It is crucial to plan a menu for a full week in advance in order to make sure it is totally free of cholesterol. You need to focus on supplementing it with fruits and vegetables full of fibers. Opt for organic food stuffs as these are healthier. You also need to use complex carbohydrates of premium standards.
b) No egg yolks:
If you have higher cholesterol levels in your body, strictly avoid egg yolks and focus more on egg whites.
c) Use whole wheat:
Use of whole wheat to prepare food and cereals. These are very effective in reducing levels of cholesterol.
d) Refined sugar:
Avoid refined sugar as this contains a good amount of chemicals for processing it. Unrefined sugar does not harm your health a lot.
You need to drink a lot of water. It also helps in digestion and maintain cholesterol levels.
f) Stay away from soft drinks:
Remember that all soft drinks made commercially contain good amounts of additives, sugar and artificial colors. These can result in higher cholesterol levels.
Follow the above mentioned tips and you will easily be able to lower your LDL levels.