3 Important Steps to Lower Cholesterol

by Richard J. Manager

People who eat an unhealthy diet are quite likely to have increased levels of cholesterol in their blood. This might result in an elevated risk of cardiovascular disease later in life. Fortunately, there are some relatively simple steps you can take to reduce the amount of “bad” cholesterol in your blood and help your cardiovascular system stay healthy.

1. Make Some Changes to Your Diet

First of all, try to minimize the amount of trans fats you consume on a regular basis. Admittedly, it is hard to avoid them altogether because they are present in a number of foods, including baked goods (such as frozen pizza, cakes, and cookies), fried foods, and margarines.

If you find some gaps in your diet after cutting out the foods that contain trans fats, don’t worry - they can easily be filled with healthy, nutritional foods. Fruits and vegetables are a valuable source of fiber, which helps you get full faster and also prevents your body from absorbing cholesterol. Fish is a good replacement for meat (saturated fats in meat are known to contribute to high cholesterol levels in one’s blood), so it is advisable that you include it in your diet in abundance.

2. Opt for Healthy Lifestyle Choices

Get moving and reap the numerous benefits of a more active lifestyle, which include an increase in the amount of “healthy” cholesterol and a corresponding decline in the levels of “bad” LDL cholesterol. Medical practitioners and researchers agree that people should engage in moderate physical activity for at least 2.5 hours per week. This means that you only need to go for a brisk walk for 30 minutes every day to combat the effects of a sedentary lifestyle on your cholesterol levels.

A positive side effect of becoming more active is weight loss. Research has shown that losing as little as 10 pounds can decrease cholesterol levels in your blood by up to 8%. Losing weight and maintaining a healthier lifestyle will help you keep your cholesterol levels in check.

3. Be Positive and Relax

Your mental state can affect your cholesterol levels, so try not to overreact to things happening in your life. Remaining calm and positive in the face of everyday hurdles may seem challenging, but you can rely on yoga, positive interactions with friends and family, laughter, and hobbies to help you get there.