Your body needs cholesterol to function, and your body should make it.Cholesterol builds hormones, has a large part of your brain, and protects your body's cells.The risk of a heart attack can be increased by too much cholesterol."bad cholesterol" is a term used for low-density lipoprotein.It's important to eat right, exercise regularly, and avoid bad habits if you want to keep your cholesterol under control.Maintaining long-term health is dependent on learning to keep bad cholesterol down.
Step 1: High-cholesterol foods should be removed from your diet.
Meats, dairy products, and eggs are some of the foods derived from animals.Bad cholesterol can be raised by these being high in saturated fats.It is never too late to modify your diet and make healthy changes if you have been eating unhealthily for a long time.Saturated fats are solid at room temperature as opposed to healthier unhydrogenated fats, which are found in olive oil.lard is an example of a saturated fat.Trans fats can also be avoided, like margarine, packaged cookies, cakes, and crackers.Good cholesterol is the result of these items raising low density lipoprotein (LDL) and high density cholesterol (HDL).Trans fats can be labeled as "partially hydrogenated oil".A food that claims to be trans fat-free may contain up to half a gram of partially hydrogenated oils per serving.People often consume more than one serving in a sitting, so check the serving size as well.
Step 2: It's possible to add a piece of food to your diet.
One of the two proteins found in dairy products is whey.Adding it to your diet can offer the health benefits of dairy, without the added cholesterol and fat that can be found in many dairy products.It is available at grocery and health food stores.The instructions on the product's label will show you how to use it.Low-fat dairy products have less animal-based fat.
Step 3: Add fiber to your diet.
Adding high-fiber foods to your diet will help reduce cholesterol absorption.If you want to add fiber to your meals, eat more grains and fruits.Consider oatmeal, oats, whole grain cold cereals, fruit, and nuts.You can decrease your cholesterol levels with 5 to 10 grams of fiber per day.6 grams of fiber is equal to 1 1/2 cups of oatmeal.
Step 4: You can use more olive oil.
Consuming olive oil can lower bad cholesterol.It's a good idea to swap out butter for olive oil in your diet.Extra-virgin olive oil is the least processed.It's a good idea to swap out the fattier salad dressings for a little oil and vinegar.Extra virgin olive oil or another healthy cooking oil can be used to cook.
Step 5: Add some fruit to your salad.
It has been suggested that anavocados can lower bad cholesterol and improve heart health.Add half or a quarter of anavocado to sandwiches, salads, or eat it as a side dish.The chips are high in saturated fats and sodium, so don't eat them.Try out a cucumber or carrot.It's important to remember that avocados are high in calories.A small amount of fat can provide you with 9 calories per gram, which is more than all of the other calories.Poly- and mono-unsaturated fats increase your "good" cholesterol.
Step 6: Take a few nuts for a snack.
There are many benefits to eating nuts, including being a fast and healthy source of energy, and an alternative to other snacks that are high in fat or cholesterol.Make sure they are not coated in sugar.It is best to eat a few nuts at a time since they are high in calories.Almonds, walnuts, and pecans are heart-healthy nuts.
Step 7: Don't forget to feast on fish.
Salmon, halibut, albacore tuna, trout, or mackerel can be traded for a hamburger or steak.Replacing red meat with fish can lower your blood pressure.It is possible to reduce the risk of a blood clot or heart attack by eating fish with high levels of Omega 3s.To cook, bake or grill.If you don't like fish, you can add a fish supplement to your regimen.Before taking supplements, it is advisable to consult your doctor to make sure you are taking the right amount.
Step 8: There is a possibility that this is not the case.
Smoking lowers good cholesterol and increases the risk of heart disease.Your circulatory system is damaged and plaque builds up in your arteries.Both of these can increase the risk of a heart attack or blood clot.
Step 9: Daily exercise.
You should exercise for at least 30 minutes every day if you get the okay from your doctor.Try to be more active throughout the day.Regular exercise increases the amount of cholesterol in the body.Simple exercises such as walking can help.You should squeeze in 10 minute intervals if you don't have time for 30 minutes straight.Losing weight through diet and exercise will lower your bad cholesterol levels and put less stress on your heart.To make sure daily exercise is recommended, talk to your doctor.
Step 10: If at all, drink in moderation.
If you are at risk for cardiovascular disease or have high LDL levels, you should reduce your alcohol intake.The evidence does not support starting to drink if you do not already drink.Limit consumption to one drink per day for women and two for men.
Step 11: Your cholesterol level can be determined with a blood test.
Any adult should be tested for cholesterol.If you are at risk for cardiovascular disease, such as being overweight or having high blood pressure, your LDL level should be kept low.Most doctors think your LDL level should be less than 70.Those with moderate risk should aim for 130.Low risk patients can keep a level of less than 160.The higher the number, the better.A score of 40 and under is considered a major risk for women.60 and over protects against cholesterol.
Step 12: Take your doctor's advice about taking supplements.
Natural supplements have been shown to lower bad cholesterol levels.Fish oils, artichoke extract, fiber supplements, and green tea extract are examples.To improve your numbers, ask your doctor about what you can add to your diet, which choices to avoid, and how much you should take.
Step 13: Take a cholesterol lowering medication.
Cholesterol drugs help eliminate cholesterol.Many experts feel that medication should be used as a last resort because of the side effects.Diet and lifestyle changes should be attempted first.If a cholesterol-lowering medication becomes necessary, ask your doctor for a range of options and a list of side effects for each potential prescription.Ask if you need to make any changes to your diet, such as drinking more water.
Step 14: Work with your doctor to come up with a plan.
Don't allow your doctor to act alone.Work together to create a plan that involves diet, exercise, and medication.Ask your doctor if lifestyle changes will help lower the amount of medication you need.They can help you put together a plan for exercising and eating right.
Step 15: Understand the role of cholesterol in the body.
Not all cholesterol is bad.High-density lipoprotein picks up cholesterol in your blood and transports it to your liver, where it can be broken down.If you want to lower your risk of a heart attack, you need to raise your cholesterol.