Prevent Heart Disease by Managing Your Cholesterol
We always hear people lamenting, “Oh! My cholesterol is too high!” and they have good reason to be worried. An elevated blood cholesterol level is one of the factors that causes coronary heart disease. In many cases, people who have high cholesterol levels are also overweight and tend to have high blood pressure. This puts them at an even higher risk of getting heart disease. The truth of the matter is that it’s quite simple to lower the bad cholesterol level in your body. Simple, but not easy. The reason for that is that you’ll need to change your diet and to some extent, your entire lifestyle.
What you want to aim for is a total cholesterol level of 200 mg/dL or lower. This is the desirable level and you’ll be at much lower risk of heart disease. Do note that the lower it is, the better. Of course, I’m referring to your bad cholesterol (LDL) here. If you’re hovering between 201 to 239 mg/dL, you’re at borderline level and will need to take immediate action to lower your cholesterol. If you’re at 240 mg/dL and above, you absolutely MUST begin and immediate and aggressive plan to reduce your cholesterol level.
So, how do you do it?
Transform Your Diet
The first step is to transition away from processed foods and go low carb. This will be the most difficult change to make because we are creatures of habit and love to eat what we normally eat. Yet, you’ll need to bite the bullet and make the switch to clean and healthy foods. You’ll need to load up on vegetables, fruits, whole grain foods, nuts, and fiber. It’ll be good to switch from using hydrogenated cooking oil to extra virgin olive oil or cold pressed coconut oil. Coconut oil is good for you and lowers your bad cholesterol levels. The fats you consume will need to be high in monounsaturated and polyunsaturated fats. Avoiding trans fats and reducing your consumption of fatty meats are also pieces of the puzzle.
If you give up junk food and processed foods, that’s half the battle won. You’ll notice your weight dropping and your cholesterol levels will decrease too.
Daily exercise is fantastic for reducing your cholesterol levels. You want to aim for about 30 minutes of exercise daily. The more vigorous and high intensity your sessions are, the better. However, you do not want to push yourself beyond what you’re capable of. Regular exercise will strengthen your cardiovascular system, reduce your cholesterol, tone your muscles, and make you feel happier because of the endorphins released. It’s also great for stress relief.
Ayurveda is a holistic method of treatment that’s highly effective for lowering blood cholesterol levels. Adding garlic to your meals as you cook them is one of the best remedies for battling cholesterol. Or you could just take garlic supplements which come in capsule form.
Another natural remedy is cooking with turmeric and curry leaves. You may choose to consume turmeric supplements instead. Boiling water with 2 teaspoons of coriander seeds and drinking the water when cool, will also help to lower your cholesterol levels.
These are just a few ways to reduce your cholesterol. They may seem simple but they’re highly potent. The key to succeeding with them is to be consistent. Do these for 2 to 3 months and you’ll be amazed at how your cholesterol levels drop.