Nobody wants high cholesterol. After all, high cholesterol is directly tied to heart disease, and therefore to heart attack and stroke. However, not everyone understands what cholesterol is, which can make it difficult to know how to lower one鈥檚 cholesterol level.
What is cholesterol?
Cholesterol is created in the body, which means that everyone has a natural level of cholesterol heavily determined by genetics. It鈥檚 also found in food, particularly in animal products. There are two different types of cholesterol:
- HDL cholesterol, known as 鈥済ood鈥 cholesterol
- LDL cholesterol, known as 鈥渂ad鈥 cholesterol
Armed with this knowledge, experts have devised several simple ways to lower their cholesterol level, which can actually stop鈥攁nd in some cases鈥攔everse the onslaught of heart disease.
Eat Fewer Saturated Fats
Saturated fats are found in processed foods like potato chips and high-fat animal products. This includes dairy products and red meat. By replacing these foods with alternatives like lean meats (fish and chicken) and low-fat dairy products (frozen yogurt), it鈥檚 possible to lower the level of LDL cholesterol in the body.
Eat More Unsaturated Fats
It鈥檚 possible to increase the body鈥檚 level of HDL cholesterol by eating foods that have the right kind of fat. This include avocados, nuts, olive oil, and fish. Many experts recommend eating at least two servings of fish each week.
Lots of Fiber
Fiber, a type of undigestible material found in plants, is known to help remove LDL cholesterol from the body. Many processed foods have some or most of the fiber removed from them during processing, so the best way to consume more fiber is to eat fresh fruits and vegetables, as well as food made with whole grains, such as whole grain pasta.
Lose Weight
Those who are overweight or obese tend to have higher cholesterol levels than those who are not. Those who lose weight often find that their cholesterol levels decrease in conjunction with weight less and are therefore less likely to suffer from heart disease.
Exercise
One of the best ways to raise the level of HDL cholesterol in the body is to exercise. Experts recommend at least 30 minutes five times a week or 20 minutes of exercise each day. This exercise does not need to be strenuous; a walk or light jog can do the job.
