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How to Lower High Cholesterol With Healthy Lifestyle

High cholesterol can be inherited as a result of unhealthy lifestyle choices, which make it preventable and treatable. There are no symptoms of high cholesterol. An only blood test is the best way to detect if you have high cholesterol.

While many people think that cholesterol in our bodies is not safe, it is important to understand the meaning of cholesterol. When the body produces cholesterol in the liver, it must be available for the kidneys to do their job.

Lower High Cholesterol With Healthy Lifestyle

By letting the kidneys do their job, cholesterol is only waste. When this becomes true, it means that the organs cannot function properly. We can take medication for this, and usually, the medication gets better with time. However, this does not mean that cholesterol is fine and having more is always a bad thing.

As a result, the liver has to be fed constantly so that it will make enough cholesterol to keep our body functions in check. The liver does not only make cholesterol but also makes a lot of certain antibodies to help fight off infections that we might get.

High Cholesterol Causes

High cholesterol develops when someone has too much of a fatty substance called cholesterol in their blood. High cholesterol is mainly caused by eating fatty food, not exercising enough, being overweight, smoking and drinking alcohol. High cholesterol can also run in families.

A healthy diet, regular exercise and sometimes medication can help reduce high cholesterol. This process only helps in keeping our immune system healthy, but at the same time, we are making our body cholesterol low.

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The reason is that cholesterol is one of the main ingredients in building our immune system. If the body cannot make enough cholesterol for the body to make the antibodies, the body is prone to a disease called Atherosclerosis, which means, the build-up of blood in the arterial walls.

Unfortunately, Cholesterol is not the only thing that the body needs to make this happen. There are two other important nutrients that the body needs to make these antibodies and build up our immune system.

These two are Vitamin D and Calcium. Therefore, keeping our cholesterol levels balanced is very important to keep our bodies healthy.

If you are a person who has had high cholesterol in the past, you may need to pay close attention to your diet. Lifestyle changes and diets can lead to a lower blood cholesterol level. You will be able to feel better about yourself and live a healthier life.

High Cholesterol Levels

Many factors play a role in the number of cholesterol levels in your body. Some of these include your

  • Age
  • Sex
  • Physical activity
  • Weight
  • Amount of food you eat
  • Amount of fat you eat

What Reduces Cholesterol Quickly

  • Exercising is a good way to improve your health: It will help to increase your metabolism and keep your cholesterol at a lower level. When you are obese, it is difficult for your heart to get the right amount of oxygen and nutrients that it needs. Exercise can help to keep your heart healthier.
  • Diet and lifestyle changes can help to lower your cholesterol levels: As mentioned before, the fat in your diet can increase your LDL levels, which is bad for your heart. Eating lots of fatty foods, and not exercising enough can also raise your triglyceride levels, which can lead to high cholesterol.
  • Fats can also raise your bad cholesterol levels: To prevent this from happening, you should avoid eating lots of fatty foods and eat more fruits and vegetables. Eating a lot of meat or dairy products can also raise your bad cholesterol levels.
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Reducing the number of saturated fats in your diet will also help to lower your cholesterol levels. You should make sure that you avoid fast foods and fatty and fried foods. Instead, eat lean meats and vegetables.

Try to keep some exercise on hand when you go out. Many people do not realize that just taking five minutes out of their day to walk around the block or take a walk can help to lower their cholesterol.

High Cholesterol Diet Plan

You need to learn how to lower your high cholesterol to improve your heart health by following the simple 7-day low cholesterol meal plans in the table below.

DaysBreakfastLunchDinnerRemarks
1293 calories)
1 serving of Apple & Peanut Butter Toast
A.M. Snack (131 calories)
1 large pear
(387 calories)
1 serving Veggie & Hummus Sandwich
1 medium orange
P.M. Snack (206 calories)
1/4 cup unsalted dry-roasted almonds
(504 calories)
1 serving Sheet-Pan Salmon with Sweet Potatoes & Broccoli
Daily Totals: 1,521 calories, 67 g protein, 153 g carbohydrates, 37 g fibre, 76 g fat, 12 g saturated fat, 1,257 mg sodium
To Make It 1,200 Calories: Change the A.M. snack to 1 clementine, omit the orange at lunch and change the P.M. snack to 1 plum.
To Make It 2,000 Calories: Add 1/3 cup walnut halves to A.M. snack, add 1 cup nonfat plain Greek yoghurt to lunch and add 1 large apple to the P.M. snack.
2(280 calories)
1 serving Cinnamon Roll Overnight Oats
1 5-oz. container of nonfat plain Greek yoghurt
A.M. Snack (206 calories)
1/4 cup unsalted dry-roasted almonds
(428 calories)
1 serving of Sweet Potato, Kale & Chicken Salad with Peanut Dressing
1 clementine
P.M. Snack (112 calories)
1/2 cup cucumber, sliced
1/4 cup hummus
(472 calories)
1 serving Stuffed Sweet Potato with Hummus Dressing
Daily Totals: 1,497 calories, 85 g protein, 184 g carbohydrates, 42 g fibre, 52 g fat, 7 g saturated fat, 1,664 mg sodium
To Make It 1,200 Calories: Change the A.M. snack to 1/2 cup sliced bell pepper and omit the hummus at the P.M. snack.
To Make It 2,000 Calories: Add 1 large apple to breakfast, add 1 large pear to A.M. snack, add 1 cup nonfat plain Greek yoghurt to lunch and add 1 serving Guacamole Chopped Salad to dinner.
3(280 calories)
1 serving Cinnamon Roll Overnight Oats
1 5-oz. container of nonfat plain Greek yoghurt
A.M. Snack (131 calories)
1 large pear

(428 calories)
1 serving of Sweet Potato, Kale & Chicken Salad with Peanut Dressing
1 clementine
P.M. Snack (197 calories)
1 cup nonfat plain Greek yoghurt
1/4 cup raspberries
1 Tbsp. chopped walnuts
(450 calories)
1 serving of Turkey & Sweet Potato Chili
1 serving Guacamole Chopped Salad
Daily Totals: 1,486 calories, 96 g protein, 158 g carbohydrates, 33 g fibre, 57 g fat, 9 g saturated fat, 1,623 mg sodium
To Make It 1,200 Calories: Change the A.M. snack to 1 plum and omit the yoghurt and chopped walnuts at the P.M. snack.
To Make It 2,000 Calories: Add 3 Tbsp. chopped walnuts to breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack and add a 1-oz. slice whole-wheat baguette to dinner.
4(280 calories)
1 serving Cinnamon Roll Overnight Oats
1 5-oz. container of nonfat plain Greek yoghurt
A.M. Snack (131 calories)
1 large pear
(428 calories)
1 serving of Sweet Potato, Kale & Chicken Salad with Peanut Dressing
1 clementine
P.M. Snack (291 calories)
1 medium apple
2 Tbsp. almond butter
(374 calories)
1 serving Skillet Lemon Chicken & Potatoes with Kale
Daily Totals: 1,504 calories, 84 g protein, 172 g carbohydrates, 30 g fibre, 58 g fat, 9 g saturated fat, 1,390 mg sodium
To Make It 1,200 Calories: Change the A.M. snack to 1 plum and omit the almond butter at the P.M. snack.
To Make It 2,000 Calories: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
5Meal-Prep Tip: In the morning, prepare the Slow-Cooker Mediterranean Stew through Step 1 so it’s ready in time for dinner.
 (280 calories)
1 serving Cinnamon Roll Overnight Oats
1 5-oz. container of nonfat plain Greek yoghurt
A.M. Snack (193 calories)
25 unsalted dry-roasted almonds
(428 calories)
1 serving of Sweet Potato, Kale & Chicken Salad with Peanut Dressing
1 clementine
P.M. Snack (95 calories)
1 medium apple
(501 calories)
1 serving Slow-Cooker Mediterranean Stew
2 cups mixed greens
1/2 avocado, sliced
1 serving Citrus Vinaigrette
Meal-Prep Tip: Reserve two servings of the Slow-Cooker Mediterranean Stew to have for lunch on Days 6 & 7.
Daily Totals: 1,496 calories, 68 g protein, 149 g carbohydrates, 35 g fibre, 74 g fat, 9 g saturated fat, 1,551 mg sodium
To Make It 1,200 Calories: Change the A.M. snack to 1 medium orange and omit the avocado at dinner.
To Make It 2,000 Calories: Increase to 1/3 cup almonds and add 1 large pear to A.M. snack plus add 3 Tbsp. almond butter to P.M. snack.
6 (280 calories)
1 serving Cinnamon Roll Overnight Oats
1 5-oz. container of nonfat plain Greek yoghurt
A.M. Snack (95 calories)
1 medium apple
(322 calories)
1 serving Slow-Cooker Mediterranean Stew
1 large pear
P.M. Snack (244 calories)
1 cup nonfat plain Greek yoghurt
1/4 cup raspberries
2 Tbsp. chopped walnuts
(548 calories)
1 serving Sheet-Pan Balsamic-Parmesan Roasted Chickpeas & Vegetables
2 cups mixed greens
1 serving Citrus Vinaigrette
Daily Totals: 1,490 calories, 66 g protein, 175 g carbohydrates, 36 g fibre, 62 g fat, 9 g saturated fat, 1,490 mg sodium
To Make It 1,200 Calories: Change the A.M. snack to 1 clementine and omit the yoghurt and walnuts at the P.M. snack.
To Make It 2,000 Calories: Add 1 medium orange to breakfast, add 3 Tbsp. almond butter to A.M. snack and add 1/2 avocado, sliced, to dinner.
7(293 calories)
1 serving Apple & Peanut Butter Toast
A.M. Snack (301 calories)
1 medium apple
1/4 cup unsalted dry-roasted almonds
(322 calories)
1 serving Slow-Cooker Mediterranean Stew
1 large pear
P.M. Snack (116 calories)
3/4 cup nonfat plain Greek yoghurt
1/4 cup raspberries
(482 calories)
1 serving Honey Walnut Shrimp
1/2 cup cooked brown rice
Daily Totals: 1,514 calories, 70 g protein, 161 g carbohydrates, 30 g fibre, 69 g fat, 9 g saturated fat, 883 mg sodium
To Make It 1,200 Calories: Omit the almonds at the A.M. snack and omit the yoghurt at the P.M. snack.
To Make It 2,000 Calories: Add 3/4 cup nonfat plain Greek yoghurt to breakfast, increase to 1/3 cup unsalted dry-roasted almonds at A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

If you have high cholesterol and have used statin medications, you may want to consider talking to your doctor about changing your medications. Statins are designed to lower your bad cholesterol but can cause other problems as well.

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Statins can also raise your triglyceride levels. To lower your triglyceride levels, you should try to keep more cholesterol in your system. Not only will this help your high cholesterol levels, but it will help to lower your triglyceride levels as well.

Your high cholesterol levels can also be controlled by using drugs called statins. These drugs are designed to help lower your bad cholesterol levels, but they can also lower your good cholesterol as well. Read: Statin side effects and Benefits to lower cholesterol

If you are having problems with your blood pressure, try increasing the amount of fibre in your diet. Fibre is important for lowering blood pressure.

Keeping your high cholesterol levels at a healthy level is important to maintaining good health. Changing your diet and using supplements can help you get a lower cholesterol level. This will allow you to enjoy a healthy lifestyle and keep your blood pressure under control.

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