Cholesterol is a substance that helps keep your body healthy. However, when cholesterol levels in your bloodstream are elevated, they can cause a number of health problems, including damage to the artery walls. Since the body naturally produces cholesterol, foods that are rich in this substance put you at a greater risk of ending up with hypercholesterolemia.
1. Consume more monounsaturated fats
Monounsaturated fats not only keep the body’s good cholesterol at higher levels, but also help reduce harmful bad cholesterol. Studies have revealed that people who consume monounsaturated fats have 12 percent more good cholesterol in their bodies compared to those who eat low saturated fats.
Another positive outcome of consuming monounsaturated fats si the fact that they reduce lipoprotein oxidation, which typically leads to clog-formation in the arteries. But the main reason behind consuming more monounsaturated fats is that they reduce bad cholesterol, and increase good cholesterol.
2. Consume less saturated fats
It goes without saying that if monounsaturated fats are good, saturated fats are bad. Experts recommend people to avoid consuming more than five percent of their daily intake in saturated fats, as this leads to an increase in the body’s bad cholesterol levels.
One of the main consequences is atherosclerosis, a condition which causes deposits to form on the arteries walls, thus leading to blood flow restrictions. Some of the foods that contain saturated fats and should be avoided are pork, butter, palm or coconut oil, or dairy products which are rich in fat.
3. Consume more soluble fiber
Just as the name suggests, soluble fiber is a compound that dissolves in water, and is found in plants. Normally, humans cannot digest soluble fiber, but the beneficial bacteria that reside in the intestines can. Not only that, this bacteria feeds on soluble fiber and, once it does, it can significantly reduce the levels of harmful lipoprotein.
There are several medical studies which have shown that a diet that contains soluble fibers can decrease bad cholesterol significantly.
Another major benefit of soluble fiber is that it makes statin medication more potent. People that consume soluble fiber are also less likely to improve overall health. There are a lot of food rich in soluble fiber that can be consumed on a regular basis, such as fruit, peas, beans or whole grains.
4. Raise your Vitamin C intake
According to a study published in 2008, Vitamin C helps decrease the bad cholesterol and triglyceride levels in the body. Vitamin C supplements are even good, but a better solution is to consume food that are rich in this vitamin, such as pineapple, sweet bell peppers, sweet potatoes, papaya, kiwi, or citrus fruit.
5. Exercise more
Regular exercises have dual benefits: they can boost the levels of good cholesterol and reduce those of bad cholesterol simultaneously. Contrary to what some people may think, exercising doesn’t have to put a lot of strain on the body, as there is a weekly recommended amount of physical activity that can improve cholesterol.
It is generally recommended for adults to exercise about 150 to 300 minutes every week. Those that perform more intense physical activity can lower the time to a maximum of 150 minutes. In other words, exercising every day for 30 minutes is good for your cholesterol level.
Those that lead a sedentary lifestyle should avoid performing intense exercise at first. By starting off with mild exercises and then gradually increasing their intensity, a person can develop a healthy habit of exercising on a regular basis, which brings a lot of health benefits, and is good for more than just getting rid of bad cholesterol.
However, some people should pay close attention to the way they exercise, as intense training without any supervision can result in unwanted injuries. If you suffer from any cardiovascular disease, it is recommended that you discuss with your doctor before exercising, as this can put a lot of strain on your heart.
6. Watch out for alcohol and cigarettes
It is a proven medical fact that smoking increases a person’s bad cholesterol levels. Every cigarette can cause a spike in blood pressure that lasts up to 20 minutes after putting it out. People that have quit smoking for three months will have better blood circulation, and increased lung function. If you have more than one year without cigarettes, your chances of having a heart disease are reduced by 50 percent.
Alcohol is also the enemy of low cholesterol. While it’s not recommended to drink more than one or two glasses of alcohol per day, it’s even better if that alcohol were to be replaced with red wine, which can have a positive impact on your heart’s health.
7. Lose weight
Weight loss can help improve a person’s health drastically: from lowering high blood pressure to preventing cholesterol damage. People that want to lose weight should carefully watch their salt and sugar intake, as well as the type of fats they consume. Naturally, the best way to lose weight is to adopt a healthy diet, combined with the right type of physical exercising.
8. Steer clear of trans fats
Trans fatty acids are a result of an industrial process which turns them from liquid to solid, and are widely-used in foods because they make them less perishable. Trans fats that should absolutely be avoided by people with high cholesterol levels are butter, fried foods, processed and prepackaged foods, and vegetable oils that have been partially hydrogenated.
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