High cholesterol happens when you have too much of a waxy substance called cholesterol in your blood. While your body needs cholesterol to build healthy cells, high levels can increase your risk of heart disease. Excess cholesterol can form fatty deposits in your blood vessels, and this can eventually grow and make it difficult for enough blood to flow through your arteries. Here are some remedies to manage your cholesterol levels and support your overall health:
1. Limit Saturated Fats
Making changes to your diet is a practical way to manage cholesterol. When you reduce your intake of saturated fats, which are found in red meat and full-fat dairy products, you can help lower your “bad” cholesterol. These foods typically contain high amounts of saturated fat, so you may choose to eat them less frequently.
2. Exercise Regularly
Regular physical activity can improve cholesterol levels. Exercise helps raise high-density lipoprotein (HDL) cholesterol, which is known as the “good” cholesterol. Even moderate physical activity, if done consistently, can make a difference in your health profile.
You don’t need to engage in high-intensity workouts to see benefits. Activities like brisk walking, swimming, or cycling are excellent choices, and you can incorporate them into your daily routine. Finding an activity you enjoy may make it easier to stick with it over the long term.
Aim for moderate exercise most days of the week. You can break this up into shorter, more manageable sessions throughout the day. Starting slowly and gradually increasing the intensity and duration of your workouts helps your body adapt and prevents injury.
3. Quit Smoking
Quitting smoking offers many health benefits, including improving your cholesterol profile. Smoking may lower your HDL cholesterol levels, and the tar it contains damages the lining of your arteries, making them more prone to collecting fatty deposits. When you stop smoking, your HDL levels may improve.
The positive changes can begin relatively soon after your last cigarette. Your blood pressure and heart rate may decrease within minutes, and over time, your risk of heart disease will begin to drop. Support is available to help you quit, so you do not have to go through the process alone.
4. Lose Weight
Carrying extra pounds, especially around your midsection, can contribute to high cholesterol. Losing even a modest amount of weight can help lower your “bad” cholesterol levels. If you are overweight, focusing on sustainable weight loss is a helpful strategy for improving your health. You can make small adjustments to your daily habits to get started.
Here are a few practical tips:
- Swap sugary drinks for water.
- Be mindful of portion sizes.
- Add more vegetables to your meals.
Get Treated for High Cholesterol
Making lifestyle changes such as limiting saturated fats, exercising regularly, quitting smoking, and losing weight can all contribute to healthier cholesterol levels. These adjustments are practical steps you can take to support your well-being. If you have concerns about your cholesterol, it’s a good idea to speak with a professional. Schedule an appointment with your healthcare provider to discuss your cholesterol levels and create a personalized plan that works for you.