High cholesterol is not something that develops in your body overnight. There are two types of cholesterol that constantly move through our bloodstream. High-density lipoprotein, or HDL, is considered “good” cholesterol because it carries cholesterol away from arteries. Low-density lipoprotein, or LDL, is referred to as “bad” cholesterol because it leads to blockages in arteries. Excess LDL cholesterol in the bloodstream can contribute to the build-up of plaque in the inner walls of major arteries, making them harder and less flexible. In doing so, LDL cholesterol increases the risk of heart disease and stroke due to the restriction of blood flow and oxygen to the heart and brain.

Monitoring your cholesterol is difficult because everyone needs cholesterol in their blood in order to produce hormones and develop cell wall membranes. Our bodies naturally produce about seventy-five percent of the cholesterol in our bodies through the liver, while the other twenty-five percent enters our blood stream from our dietary sources. This means we do have control over our cholesterol levels directly through the foods we eat and the choices we make about our overall health. By reducing your risk factors and paying closer attention to your diet you can improve your cholesterol levels.

Expand Your Diet

When it comes to creating a healthy diet, simply eliminating foods does not make for a healthier human body. Whether you’re trying to lower your cholesterol, lose weight, or just improve your overall health, you should not solely rely on cutting back unhealthy foods, but also expand your diet and explore new options.

If you’re trying to lower your cholesterol, you’ve probably heard that saturated fat appears to be the leading culprit for high levels of LDL cholesterol in the blood stream. Removing high-fat dairy products and replacing butter or vegetable oil with olive oil can certainly improve your cholesterol numbers, but there appears to be a better option.

Studies have shown that more dramatic reductions in cholesterol come from diets that actually add foods. Oatmeal, kidney beans, fruits, and vegetables are all packed with soluble fiber, a nutrient that has proven to decrease LDL cholesterol numbers. Also, eating a handful of almonds, peanuts, or pistachios every day can also help reduce your total cholesterol. Adding fish with high levels of omega-3 fatty acids to your diet has been proven to lower blood pressure, which reduces your risk of heart disease. By expanding your diet you will find delicious ways to keep your body’s nutrients balanced, improve your overall health, and decrease your risk of stroke or heart disease.

Maintain Regular Physical Activity

When it comes to exercise, consistency is the name of the game. Studies have shown that exercising five to seven days a week can increase your HDL cholesterol by up to ten percent. While working out every day may not be a realistic option for you, increasing your daily physical activity may be easier than it seems.

Doctors recommend taking time after dinner every evening for a brisk walk around the block. You can also increase your daily physical activity and reduce your risk for heart disease by replacing smoke breaks at work with five minute walks. Try purchasing a pedometer with the goal of walking 10,000 steps per day. This may seem like a lofty goal, but you would be surprised how much a little exercise spread throughout your day can add up and vastly improve your overall health.

Consider Medications

Lifestyle changes should be your first option when it comes to reducing your cholesterol, but sometimes they aren’t enough to overcome genetic factors that cause the overproduction of LDL cholesterol. Also, if your risk for heart disease is extremely high, medications are the only way to quickly reduce your total cholesterol. Statins are medications that can lower LDL cholesterol production in the liver by up to fifty percent. However, like any medication, statins may have adverse results for your health, so only your doctor can tell you whether medications should be sought to help lower your cholesterol.

Peg Smith is an experienced writer who has written for a number of notable publications. As a lifestyle expert, Ms. Smith is able to offer advice and insight on a multitude of topics, including those pertaining to health remedies.

Peg Smith is an experienced writer who is able to offer advice and insight on a multitude of topics, including those pertaining to health remedies. http://www.healthgrades.com/group-directory/pennsylvania-pa/wayne/laser-spine-institute-9961d422

Author Bio: Peg Smith is an experienced writer who has written for a number of notable publications. As a lifestyle expert, Ms. Smith is able to offer advice and insight on a multitude of topics, including those pertaining to health remedies.

Category: Wellness, Fitness and Diet
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