How to change lifestyle habits to reduce bad cholesterol?
One of the most worrying health effects of cholesterol is the buildup of plaque in the artery walls. This plaque increases the risk of heart disease. Making some changes to your daily routine can help lower your bad cholesterol and improve your overall health.
High blood cholesterol is often caused by poor diet, heavy drinking, smoking, lack of exercise and to some extent genetics. Controlling cholesterol is important because high cholesterol can lead to heart attack, stroke and many other health problems, according to the health website.Medical News Today(Older brother).
To reduce bad cholesterol, people need to make the following lifestyle changes:
Eat healthy
A heart-healthy diet focuses on fresh foods that are rich in fiber, antioxidants, and healthy fats, while reducing harmful fats like saturated and trans fats. These foods include vegetables, fruits, whole grains, beans, nuts, and seeds.
Foods high in trans fats such as fried and grilled foods should be limited. Red meat and full-fat dairy should be consumed in moderation, instead prioritizing lean meats rich in protein and vegetable fats.
Regular physical exercise
Physical activity is not just about exercise, but also about doing housework, cleaning, and other activities that require physical exertion. Regular exercise helps your body burn more calories, lowers LDL “bad” cholesterol levels, and improves heart health.
Experts recommend that adults get at least 150 minutes of moderate-intensity exercise a week. This can include walking, cycling, swimming, dancing, or any other sport. If you do high-intensity exercise, such as weight lifting or running, you should get at least 75 minutes a week.
Quit smoking
The chemicals in tobacco damage blood vessels, increase inflammation, raise blood cholesterol levels, and contribute to plaque buildup in artery walls. Quitting smoking is one of the most important lifestyle changes you can make to improve your heart and blood vessel health.
Stress control
Chronic stress can lead to unhealthy lifestyle behaviors such as overeating, craving sweets and fatty foods, physical inactivity and chronic sleep deprivation. All of these factors negatively impact cholesterol and heart health. Techniques such as breathing exercises, yoga, mindfulness and exercise are effective ways to reduce stress, according toMedical News Today.