11 Helpful Tips to Lower Your Cholesterol

11 Helpful Tips to Lower Your Cholesterol

Our health becomes more important as we get older. We try to maintain a healthy weight by choosing to eat healthier. Diet and exercise are very important on that journey to good health. We want to keep an eye on our blood pressure, which could lead to worse things happening to us. One of those factors is keeping up with our cholesterol levels. Studies have consistently shown that lowering LDL cholesterol reduces the risk of cardiovascular death, heart attacks, strokes, and the need for cardiac catheterizations or bypass surgeries. At the end of the day, we want to live long as possible and staying healthy is one way of doing it. What are some things you can do to lower those cholesterol levels? Check out these 11 helpful tips to lower your cholesterol.

Plenty of Fruits and Vegetables

Did you parents ever talk to you about eating your vegetables when growing up? Of course, they did and they’re right in telling you they’re good for you. Antioxidants in these foods may provide the benefit, along with fiber. And you may eat less fatty food if you fill up on produce. Try to eat at least 5 servings of fruits and vegetables per day. By doing this, you can keep your blood pressure low and weight in check.

Omega-3s Need to Be Boosted

Omega-3 fats have shown to help prevent heart disease and stroke. You can eat fish twice a week. It’s a great source of protein and omega-3s, which are a type of fat your body needs. Omega-3s help lower levels of triglycerides, a type of fat in the blood. They may also cut down on cholesterol, slowing the growth of plaque in arteries. Go for fatty fish, such as salmon, tuna, trout, and sardines. Grill, roast, bake, or broil, but don’t fry them.

Grains is the Way to Go

Whole grains aren’t just for breakfast. You’ve got plenty of options to try later in the day, such as brown or wild rice, popcorn, and barley. A bowl of oatmeal is a smart choice. It fills you up, making it easier not to overeat at lunch. Whole-grain foods are good choices for a nutritious diet. Whole grains provide fiber, vitamins, minerals, and other nutrients. Whole-grain foods help control of cholesterol levels, weight, and blood pressure. These foods also help lower the risk of diabetes, heart disease and other conditions.

Snack on Nuts

A handful of almonds, pecans, pistachios, walnuts, or other nuts is a tasty treat. They are high in monounsaturated fat, which lowers LDL “bad” cholesterol but leaves HDL “good” cholesterol alone. Keep the portion small, so you limit fat and calories. And avoid those covered in sugar, chocolate, or a lot of salt. They are a great source of nutrients and they’re high on beneficial fiber.

Be on the Lookout for Healthy Carbs

Beans and whole grains such as brown rice, quinoa, and whole wheat have more fiber and don’t spike your blood sugar. They will lower cholesterol and make you feel full longer. Other carbs, like those found in white bread, white potatoes, white rice, and pastries, boost blood sugar levels more quickly so you feel hungry sooner, which can lead you to overeat.

Some Physical Activity

Just half an hour of physical activity 5 days a week can lower your bad and raise your good cholesterol levels. As of now, I’m spending around 45 minutes to an hour about four days a week. More exercise is even better. Being active also helps you reach and keep a healthy weight, which cuts your chance of developing clogged arteries. You don’t have to exercise for 30 minutes straight. You can break it up into 10-minute sessions. Or go for 20 minutes of harder exercise, like running, three times a week.


Walking is one of the best things you can do when trying to get healthier. It helps strengthen bones and muscles. Walking also increase energy levels and help you maintain a healthy weight. Aerobic exercise (“cardio”) such as brisk walking lowers the chance of stroke and heart disease, helps you lose weight, keeps bones strong, and is great for your mood and stress management. If you’re not active now, start with a 10-minute walk and build up from there. After catching Covid about a year and half ago, walking is what helps me get my endurance back.

Stay Active

Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits. You can be active anywhere. Garden, play with your kids, hike, dance, walk your dog — if you’re moving, it’s good! Even housework goes on the list if it gets your heart rate up. Do as much as possible, as often as you can, wherever your day takes you.

Hold Back on the Restaurant Food

Restaurant food can be loaded with saturated fat, calories, and sodium. Even “healthy” choices may come in supersize portions. If you choose to eat from restaurants there are ways to choose the healthier food. Broiled, baked, steamed, and grilled foods are great for you.

Less Stress

Stress can kill you. Stress that’s left unchecked can contribute to many health problems, such as high blood pressure, heart disease, obesity, and diabetes. Over time, out-of-control stress becomes a problem. It raises your blood pressure, and for some people, it might mean higher cholesterol levels. Make it a priority to relax. It can be as simple as taking some slow, deep breaths. You can also meditate, pray, socialize with people you enjoy, and exercise.

Keep An Eye on Your Weight

Being overweight can affect your body in so many ways. Extra pounds make you more likely to get high cholesterol, high blood pressure, and type 2 diabetes. These all affect the lining of your arteries, making them more likely to collect plaque from cholesterol. Losing weight, especially belly fat, raises your good and lowers your bad cholesterol.

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