If you’ve been diagnosed with high cholesterol, you may be wondering how to get rid of high cholesterol. After all, it can significantly increase the risk of heart attacks and heart disease. In many cases, reducing cholesterol is as easy as making a few lifestyle changes. While medications are available, many people prefer to change their lifestyle rather than take medications. Even if you are taking cholesterol medications, a few lifestyle changes can only improve the effect of the medications. Eliminate the risks high cholesterol brings to your life by following these easy cholesterol lowering tips.
- Just as with high blood pressure, losing some weight is one of the best things you can do to lower your cholesterol. Even a few extra pounds can end up causing levels to be high. Just five to ten pounds of weight loss is enough to provide great benefits. Losing weight starts by taking a good look at your routine and eating habits. Figure out whether you eat when you’re bored, when you’re upset, or if you eat when watching television. When you find the weight loss challenges you face, you can better overcome them to lose weight. Not only will you eliminate high cholesterol, but you’ll enjoy a variety of other health benefits.
- When you’re looking for information on how to get rid of high cholesterol, you’ll quickly find that exercise is one of the best tips you can use. Even if you’re not overweight, exercise can still be beneficial at helping you to lower those levels. Not only can exercise help to lower levels of bad cholesterol, but it can also help you to raise levels of good cholesterol in the body. Increasing good cholesterol levels will help even more in your battle against high cholesterol, since good cholesterol helps to eliminate the bad. Get the okay from your doctor before you begin exercising. Once you have your doctor’s permission, start slow with 10 minutes of exercise a day. Make it a goal to work up to 30-60 minutes of exercise most days of the week. Some of the fun exercise you may want to take up include the following:
- Swimming laps
- Riding a bike
- Taking brisk walks in the evening or on lunch hour
- Playing outdoors with your children
- Playing an exciting group sport
- Eating right can make a big impact on cholesterol levels too. Making some changes in your diet can begin improving cholesterol levels and overall heart health. Start making heart healthy diet choices and you’ll quickly see a difference in your cholesterol.
- Stop eating trans fats. Trans fats can quickly elevate cholesterol levels. This type of fat is found in commercially baked products, fried foods, and more. Foods that contain partially hydrogenated oil contain trans foods so work to avoid these foods, which will help you lower your cholesterol.
- Start eating healthy fats. Certain fats are healthy and essential for certain processes in your body. Instead of eating foods that have saturated fats, try to go with monounsaturated fats, which are found in canola oil, peanut oil, and olive oil.
- Start eating whole grains. Studies show that the nutrients included in whole grains help improve heart health. Add whole grains to your diet by consuming brown rice, whole wheat pastas, whole wheat flour, or whole grain breads.
- Work to get more Omega-3 fatty acids. They can help to lower the bad cholesterol while improve levels of good cholesterol. Fatty fish is known for including Omega 3s, including herring, mackerel, tuna, and salmon. You can also get Omega 3s from almonds, ground flaxseeds, and walnuts.
- Eat plenty of fruits and veggies. They provide dietary fiber, which is known to help eliminate problems with high cholesterol. Add vegetables to stir fries, soups, and casseroles. Snack of fruits and vegetables instead of eating high fat and high sugar snacks.
- Cooking foods correctly is also essential when you want to lower your cholesterol levels. Many people cook with heavy fats, adding butter and oils to meals. Instead of deep fat frying foods, there are many healthier cooking methods you can use, including the following:
- Use skim milk along with cornstarch and flour to thicken soups and sauces instead of using whole milk.
- Use pans that are non stick so you don’t have to cook with oils or butter.
- Instead of using butter or liquid oils, use a light vegetable or olive oil spray to coat pans.
- Try cooking with wine, fruit juice, broth, or bouillon instead of using butter or oil.
- Instead of frying, try baking, roasting, microwaving, grilling, stir frying, poaching, steaming, or broiling foods.
- It’s a good idea to stop smoking if you want to know more about how to get rid of high cholesterol. Smoking is known to repress levels of good cholesterol in the body. When you quit smoking, good cholesterol levels improve within the body, helping to better eliminate bad cholesterol. Not only will your cholesterol level benefit, but quitting will also help you lower blood pressure and reduce your risk of heart disease.
