How to Lower Your Cholesterol and Keep Your Heart Healthy

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When you have a high cholesterol level, it may be beneficial to change your lifestyle and diet in order to bring your cholesterol levels back into the normal range. Apart from changing lifestyle, it is also possible to achieve optimal heart and blood vessel health while consuming a cholesterol-lowering diet along with exercises. 

Portion Control: Use Your Hand

The consumption of super-sized meals contributes significantly to weight gain and elevated cholesterol levels. Using your hand as a measuring instrument for portions is a simple and effective way to practice portion control during a meal. One handful is approximately the same size as one serving of food.

Think Fish For Heart Health

Eating fish is heart-healthy because many varieties of fish are high in heart-healthy omega-3 fatty acids as well as low in saturated fat. 

It is the omega-3 fatty acids that are responsible for lowering triglyceride (type of fat found in your blood) levels in the blood. So stick to fatty fish, which contains higher levels of omega-3 fatty acids. Keep in mind that deep-frying any food significantly reduces its nutritional value.

Eat More Beans, Fewer Potatoes

It is necessary to have carbohydrates in order to produce energy. However, there are differences in the quality of carbohydrates as well as the quantity of carbohydrates. Grains that are high in fiber, such as whole-wheat pasta, beans, quinoa, and brown rice, have been shown to help lower cholesterol levels. 

Whole grains also help you feel fuller for a longer period of time. White bread, Pastries, white rice, and potatoes are high in carbohydrates, which cause blood sugar levels to rise quickly. This can cause you to become hungry more quickly, which can lead to overeating in some cases.

Go for a Walk

Walking is simple and healthy, and the only equipment you’ll need is a good pair of shoes. It can also help with weight loss, maintain balance, and keep your bones strong. Moreover, help you lower your risk of stroke and heart disease. 

Short walks are far preferable to no walks, so don’t be afraid to begin with something simple. Then, as your body gains strength, you can gradually increase the distance you walk on a daily basis.

Work Out Without Going to the Gym

Any type of cardiovascular activity could be beneficial to your heart health. However, you should consult your doctor for specific instructions. Gardening, dancing, and taking the stairs rather than the elevator are all examples of simple activities that can benefit your health. Even household chores can count as physical activity.

Take Control of Your Health

Maintain your health by following a consistent cholesterol management program and learning the tricks to staying on track. Checking the nutrition facts on food labels can be extremely beneficial. It can also be beneficial to mix up your exercise routine in order to keep yourself challenged and inspired.

What to Do When Eating Out

Keep an eye on the quality as well as quantity of your meal when you are dining out. Also, keep an eye out for calories, salt, and saturated fats that aren’t readily apparent. Don’t go overboard with your order. Instead of frying, opt for foods that are broiled, baked, steamed, or grilled. Request sauces on the side so that you can control how much you eat of them.

What types of drugs are used to lower cholesterol?

You could have a genetic condition that causes high blood cholesterol levels, as well as your cholesterol, could be elevated as a result of your eating habits and lack of physical activity. Improved cholesterol levels can be achieved through a healthy diet and regular exercise; however, if the cholesterol level does not drop to a level that is considered healthy, your physician may prescribe medication.

Your healthcare provider will explain which type of medication is best for you. In some cases, Atorvastatin and Rosuvastatin are reductase inhibitors (also known as “statin” drugs) that are used to lower cholesterol levels in the blood. Nevertheless, the difference between Atorvastatin & Rosuvastatin is also used to lower the risk of heart attacks, strokes, and patients who have a number of risk factors for cardiovascular disease.

When a medication called Atorvastatin and Rosuvastatin is prescribed, common side effects include diarrhea and headache. Side effects of Atorvastatin that are different from Rosuvastatin include constipation, gas,  heartburn, fatigue, common cold, pain in the extremities, joint pain, and urinary tract infection (UTI). In addition, side effects of Rosuvastatin that are different from Atorvastatin include nausea, muscle pain, vomiting, confusion, and memory problems.

Avoid Stressors

Stress has been shown to raise cholesterol levels significantly. It can also cause blood pressure to rise, which can lead to heart and blood vessel disease if not treated promptly. However, it is possible to have good times while reducing stress. 

Take breaks from your usual daily routines and enjoy yourself. Meditation and relaxation exercises are simple and effective methods of stress reduction.

To Wrap Up

Maintaining a normal cholesterol range for the rest of one’s life can be accomplished through regular doctor visits, exercise, as well as healthy food choices. These lifestyle modifications can assist you in lowering your risk of disease and extending your life expectancy. 

Also, consult with your healthcare professionals to learn how to lower your cholesterol levels by making small changes to your daily routine.

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