Adopting some healthy lifestyle changes can help improve cholesterol in your body. High cholesterol increases your risk of heart disease and heart attacks. Medications can help improve your cholesterol. But if you'd rather first adopt some healthy lifestyle to improve your cholesterol, try these five healthy changes.
Limit foods with cholesterol.
You should consume less than 200 mg of cholesterol in a day if you want to lower cholesterol level in your body. Cholesterol present in foods such as egg yolks, shrimp, liver and other organs of animals, and whole milk dairy products.
Include soluble fiber-rich food.
Foods with high soluble fiber content help to prevent the digestive tract from absorbing cholesterol. Foods such as oatmeal, oat bran, apples, bananas, oranges, pears, prunes kidney beans, lentils, chickpeas, black-eyed peas, and lima beans are all good source of soluble fiber.
Eat lots of fruits and vegetables.
Including fruits and vegetables in your diet helps to increase important cholesterol-lowering compounds in your diet.
Include omega-3 fatty acids.
Omega-3 fatty acids may help raise the HDL cholesterol level in your body which is considered as good cholesterol. They also help in preventing your heart from blood clots and inflammation and decreases the risk of a heart attack. Omega-3 fatty acids present in fish such as salmon, tuna (canned or fresh), and mackerel.
You should not consume more than 2,300 milligrams (about 1 teaspoon of salt) of salt in a day. Limiting salt intake won't help in lowering cholesterol, but it can lower your risk of heart diseases by helping to lower your blood pressure.
Alcohol contains high calories, which can lead to weight gain. Being overweight can increase your LDL level and decrease your HDL level. Too much alcohol can also increase your risk of heart diseases because it can raise your blood pressure and triglyceride level.
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