Healthy daily routine
If your cholesterol levels are high, establishing a healthy daily routine will reverse the tendency. Remember that a high cholesterol level is a major risk factor in developing coronary heart disease. Aim for long-term lifestyle changes as a healthy diet and a physical exercise program.
Major lifestyles that boosts health & wellness
1. Maintaining the right weight: should be the first priority. Excess weight can lead to high cholesterol levels. Losing extra pounds automatically translates into healthier levels of HDL (High-Density Lipoproteins) or good cholesterol.
It is crucial to frankly assess your body mass index and arrive at a prudent program of weight management. Weight loss should be gradual, and take into consideration relevant factors as kinds of food intake and an exercise regimen.
2. Inculcating good food habits: naturally good food habit boost HDL (High-density lipoprotein ) levels. It is advisable to include plenty of fresh fruits and vegetables in our daily meals. The American Heart Association recommends 8-9 servings of fresh produce daily to achieving heart wellness.
Dietary fiber found in fruits and vegetables lowers bad cholesterol levels. Choose monounsaturated fats over saturated fats found in red meat and dairy products.
Try to limit your intake of saturated fats to below 10% of your daily food consumption. Cut down on dietary cholesterol found in organ meats, eggs and whole milk products.
Opt for white meat, yolk-free eggs and skimmed milk. Strike out white flour preparations and eat whole grain bread, whole grain wheat flour, whole-wheat pasta, and brown rice. Consume heart-healthy fish. Fish is rich in omega -3 fatty acids that promote heart health.
3. Daily physical exercise routine: Diligently incorporate a program of moderate daily physical exercise. Exercise not only helps shed excess pounds but also regulates cholesterol levels. Studies prove that moderate exercise like daily walking, biking or swimming for even 30 minutes can raise HDL levels.
4. Quit smoking: Smoking is the main culprit in raising LDL levels. Join a Stop Smoking peer group to help you quit smoking. Within a few hours of quitting, HDL levels rise up to pre-smoking levels.
5. Drink alcohol in moderation: Studies have proved that moderate alcohol consumption, defined as two drinks for men and 1 drink for women, can elevate HDL levels.
6. Take prescribed medication: Your physician may recommend medicines for cholesterol. It is imperative to follow the advice of your physician.
Thus incorporating a healthy daily routine will confer you a healthy cholesterol profile. These lifestyle changes will guarantee a healthy heart and enable you to keep heart disease at bay.