General Health

8 Lifestyle Changes to Lower Cholesterol

Cholesterol is one of the most important factors that all people need to take into account at some stage in their lives. Lifestyles, diets, physical activities all contribute towards cholesterol levels and keeping them in check. If your cholesterol levels spike up too high, you put your self at serious risk of heart disease, stroke, among other fatal health complications.

Read More:

Cardiovascular disease is a common risk factor of cholesterol. The average world onset for cardiovascular disease to occur is 65 years, while the UAE is at 45. With this alarming fact in mind, it’s important that we take our cholesterol levels with serious care and precaution and the changes we can make to improve it.

Breaking Down Cholesterol

Cholesterol is a white, insoluble substance that is carried in our blood that flows through our entire body. Two main types of cholesterol are very different from one another. The two types of cholesterol are:

Low-density lipoprotein (LDL) cholesterol – carries most of the cholesterol that is delivered to cells. It is mainly referred to as the ‘bad’ cholesterol as it can clog up your arteries when levels in the bloodstream are high.
High-density lipoprotein (HDL) cholesterol – is referred often as the ‘good’ cholesterol, because it helps remove and control the excess cholesterol out of the cells, including cells already in the arteries.

When cholesterol levels are too high within LDL in our bloodstream, fatty deposits will begin to block arteries. In turn, this causes blood vessels to narrow to the point circulation is cut off. When this happens, chest pains, heart attacks or stroke may occur and may prove fatal.

Lifestyle Changes You Can Make to Lower Cholesterol

Here are changes that you can incorporate into your diet and lifestyle to lower cholesterol in your blood and decrease the likelihood of its risk factors from occurring.

1. Cut down on saturated and trans fats

Saturated and trans fats are known to spike up cholesterol levels. Saturated fats are often found in red meat and full-fat dairy products. Trans fats often come from hydrogenated vegetable oil and can usually be found in butter, margarine, and cream. These fats are known to increase LDL cholesterol, and you should limit how much you get.

2. Increase fibre intake

Soluble fibre is known to slow down and reduce the absorption of cholesterol into the bloodstream. Sufficient intake of fibre can significantly lower the risk factors of cholesterol to occur. Foods such as oatmeal, beans, brussels sprouts, and apples are great natural sources of fibre.

3. Consume more omega-3 fatty acids

Omega-3 fatty acids are one of the healthiest fats possible and should be incorporated in everyone’s diets. Although they are very fatty, they can certainly help with reducing blood pressure and boosting overall heart health.

Although omega-3 fatty acids don’t have an effect on LDL cholesterol, they do promote oxygen into the heart and arteries, keeping them strong and efficient. Foods that are high in omega-3 fatty acids include Salmon, seafood, walnuts, and flaxseeds.

4. Exercise consistently

An exercise routine done consistently is just as important as watching your diet when trying to combat high cholesterol. Moderate physical activity helps to raise HDL ‘good’ cholesterol. It is recommended people exercise at least 30 minutes a day, five times a week. The type of exercise includes vigorous aerobic activity.

Not only does exercise improve your cholesterol levels through the production of HDL cholesterol, but it also helps you to manage your weight better which can also help to keep your cholesterol at safe levels. Simple things such as taking walks during breaks, taking the stairs instead of the elevator or riding a bike instead of driving are all convenient and simple ways to get active.

5. Lose weight

Carrying a couple of extra kilos can lead to higher cholesterol, which is why people who are grossly overweight are at adverse risk. The only way to lose weight is to stay dedicated to making positive and healthy changes to your lifestyle.

Have a diet plan, an exercise plan and figure out ways to get more active. No matter the lifestyle you have, if you are overweight, work towards shedding the extra kilos to avoid the risk that high cholesterol poses. If you are inexperienced with dieting or physical activity, speak with your doctor or a personal trainer on how you can get started.

6. Quit smoking

Smoking is bad for your health period. Not only is it bad for your health, but it also puts you at risk of high cholesterol. Once you quit smoking, the risk factors will decrease significantly.

7. Get regular check-ups with the doctor

8. Breaking down cholesterol

Always check in with your doctor if you have high cholesterol. The key to managing high cholesterol is to manage it day by day as it can spike at any time. By getting checked up with the doctor when necessary, they can identify changing or persisting factors in your health that may be affecting your cholesterol levels, as well as the best ways to address it.

Head over to the Okadoc app to immediately book an appointment with your health practitioner.