Alterations to one’s lifestyle, as well as, in some instances, taking medicine as prescribed by a medical practitioner, are necessary components in the management of high cholesterol. The following are some techniques that can be used to assist manage high cholesterol levels:
Eat a diet that is good for your heart by concentrating on eating foods that are low in saturated fats, trans fats, and cholesterol found in food. Increasing your consumption of fruits, vegetables, whole grains, lean proteins (like fish and chicken), and healthy fats (like olive oil and avocados) is a great way to improve your health. Reduce the amount of processed foods, fried foods, red meat, and full-fat dairy items that you consume.
Increase the amount of fiber in your diet: Consuming foods that are high in soluble fiber will help reduce blood cholesterol levels. Eat foods that contain soluble fiber, such as oats, barley, legumes (beans and lentils), fruits (apples, citrus fruits), and vegetables (brussels sprouts, carrots), as part of a healthy diet.
Participate in regular exercise: Perform aerobic activity for at least 150 minutes per week at a moderate intensity or for 75 minutes per week at a strong intensity, and engage in muscle-strengthening activities at least twice per week. Participating in regular physical activity is associated with improvements in both HDL (the “good” cholesterol) and LDL (the “bad” cholesterol) levels.
A healthy weight should be maintained; shedding excess weight, on the other hand, can assist in bringing cholesterol levels down. Aim to maintain a body mass index (BMI) that falls somewhere in the healthy range, which is between 18.5-24.9. For specific advice tailored to your needs, speak with a qualified medical practitioner or a licensed dietician.
Reduce your use of alcohol because drinking too much can cause a rise in cholesterol levels and has detrimental effects on your health in general. If you do decide to drink alcohol, do it in moderation, which is defined as no more than one drink per day for women and no more than two drinks per day for men.
Put out that cigarette! Smoking causes damage to blood arteries, lowers HDL cholesterol, and raises LDL cholesterol. Quit smoking! Giving up smoking is the single most important thing you can do to control your cholesterol levels and improve your cardiovascular health overall.
Medication: Changing one’s lifestyle alone might not be enough to bring under control excessive cholesterol in all circumstances. To assist in lowering levels of LDL cholesterol, a qualified medical expert may recommend that you take medication, such as statins. It is essential to take your medications exactly as directed and maintain regular contact with your primary care physician.
Checkups at regular intervals: It is important to monitor your cholesterol levels as well as your general cardiovascular health by visiting your healthcare practitioner at frequent intervals. They are in a position to offer direction, evaluate your progression, and change your treatment plan as required.