How to lower your cholesterol
Changes in lifestyle can help reduce cholesterol in a natural way, such as specific diet changes and exercise.
These changes in your lifestyle can often be associated with a lot of sacrifices from living a “good life”. If you look at it in this way, these changes become short term projects where you want to achieve a certain goal and then return to your everyday life.
Instead of looking at short term solutions, the changes should gradually become your every day standards without being seen as sacrifices.
Eating heart-healthy foods & moderate use of alcohol
Changes in your diet can help improve heart health and reduce cholesterol. By reducing the amount of saturated fats and instead switching to unsaturated fats can be very helpful in lowering cholesterol. This means eating less of for example meat, butter and dairy products with a high fat percentage. Instead, you should try to eat more fat fish such as salmon and mackerel, and also vegetable oils and fats (with the exception for coconut fat).
An other way of helping lower cholesterol is by eating whole wheat bread, vegetables and fruit. Oats also include beta-glucan, which has a direct effect on cholesterol by lowering the “bad” LDL-cholesterol. In order to have the cholesterol-lowering effect you need to obtain 3 grams of beta-glucan every day – in order to get this amount from regular oat products you have to eat at least 3 big servings of porridge every day. This is why there is a need for products that guarantee a certain amount and quality of beta-glucan. With Betavivo, we guarantee that every serving (of just 23g) contains the right amount of high-quality beta-glucan for best cholesterol lowering result (read more about Betavivo cereals here).
When it comes to healthy lifestyle changes, lowering the intake of alcohol is a common advice. If you’re overweight or have been diagnosed with elevated cholesterol levels, you should be very moderate with your alcohol consumption.
Exercise & weight loss
Moderate physical activity can help raise the ‘good’ HDL cholesterol in the blood. Exercise can also help you begin loosing weight. If you are struggling with finding the time and motivation, make small changes in your every day routine in order to get started.
- Take the stairs instead of the elevator
- Do a few sit ups while watching television
- Get of at the bus stop earlier than planned
- Take a daily walk during your lunch hour
If you are a smoker, stop. Quitting can improve your good HDL cholesterol level. It also helps reduce the risk of heart disease. Studies show that after one year, the risk of heart disease is half than of a smoker. Within fifteen years of not smoking, the risk of heart disease is equal to someone who never smoked.