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Jessica C • November 21, 2022

4 Ways to Effectively Reduce Cholesterol Levels

High cholesterol is a common problem that can increase your heart disease and stroke risk. Many people are unaware that they have high cholesterol because there are usually no symptoms. That’s why it’s important to get your cholesterol checked regularly by a doctor. But what is Cholesterol ? Cholesterol is a waxy substance found in your blood. Your body needs some cholesterol to function correctly, but too much cholesterol can lead to heart disease. In addition, high cholesterol can cause a buildup of plaque in your arteries, which narrows them and makes it difficult for blood to flow through. This can lead to a heart attack or stroke.

There are two types of cholesterol: LDL (low-density lipoprotein) and HDL (high-density lipoprotein). LDL is the “bad” cholesterol because it leads to plaque buildup. HDL is the “good” cholesterol because it helps remove plaque from your arteries. You can have your cholesterol checked with a simple blood test.

Now that we know more about cholesterol and its dangers, simple lifestyle changes can lower your cholesterol and improve your overall health. Let’s talk about four tips that can help you reduce cholesterol levels.

1. Dietary Changes

One of the most effective ways to reduce cholesterol is to change your diet. First, limit your intake of saturated fats in fatty meats , full-fat dairy products, and processed foods. Yes, this includes fast food meals. Many are unaware of the dangers of consuming fast foods regularly. These foods are highly processed.

Try cooking most of your meals at home. If you don’t have the time to cook every day, consider meal prepping which can save you much time. Choose leaner cuts of meat and low-fat dairy products. In addition, make sure to include plenty of healthy Omega-3 fatty acids in your diet. These healthy fats can be found in fish, nuts, and seeds.

2. Exercise Regularly

In addition to making dietary changes, exercising regularly is one of the best ways to reduce cholesterol levels. Exercise helps to increase HDL cholesterol levels. HDL cholesterol is often referred to as “good” cholesterol because it helps to remove LDL cholesterol from your arteries and transport it back to your liver, where it can be broken down. Increasing HDL levels can help reduce your risk of developing heart disease.

The benefits of exercise go beyond just lowering cholesterol levels. Exercise has also been shown to help reduce blood pressure, improve insulin sensitivity, and reduce inflammation throughout the body. All of these factors can play a role in reducing your risk of developing heart disease. Thirty minutes of moderate exercise daily can help improve your cholesterol numbers. Aerobic activities like walking, biking, or swimming effectively reduce cholesterol levels. However, any exercise will help improve your overall health.

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Exercise Regularly

3. Lose Weight

If you are overweight or obese, losing weight can help reduce your cholesterol levels. Even a slight weight loss can positively impact your cholesterol numbers. Aim to lose weight gradually by making minor changes to your diet and exercise routine. Losing 5-10% of your body weight can significantly impact your health. If you’d like assistance with this process, check out my 1:1 Coaching program for healthy and sustainable weight loss.

4. Eat more fiber

Consuming high-fiber foods can be beneficial and improve cholesterol levels. There are two kinds of dietary fiber, soluble and insoluble.

Consuming soluble fiber causes the intestines to produce a thick, gel-like paste when it absorbs water. The gel enhances digestive health and traps fats, so the body cannot absorb them. Unlike fats and carbohydrates, soluble fiber cannot be broken down by your body. However, it breaks down in your intestine with the help of good bacteria called probiotics. Thus, soluble fiber can lower LDL cholesterol levels.

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Increase Fiber Intake

Reducing your cholesterol levels requires effort and perseverance, but it’s worth it for your health. Making dietary changes, exercising regularly, losing weight, and quitting smoking are all great ways to reduce cholesterol levels effectively. Implement these lifestyle changes into your routine slowly but surely, and you’ll be on the path to better heart health in no time!

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Jess Chambers

NASM-CNC, BCS, CPT

@Lifthealthybyjess

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