New Delhi: Your chance of developing heart disease and having a heart attack is increased by high cholesterol. Your cholesterol may be improved by medications. Try these five healthy changes, though, if you’d want to alter your way of life first to lower your cholesterol. If you already use medication, these adjustments may enhance its ability to decrease cholesterol.
1. Increase your physical activity by exercising on most days of the week:
Increased exercise helps lower cholesterol. The “good” cholesterol, high-density lipoprotein (HDL), can be increased with moderate physical activity. With your doctor’s approval, work up to at least 30 minutes of exercise five days a week, or vigorous aerobic activity for 20 minutes three times a week.
You can start to lose weight by increasing your physical activity, even for brief periods of time multiple times a day. Consider:
1. Every day, walk vigorously during your lunch break.
2. Taking a bicycle to work.
3. Playing a sport you enjoy.
Consider finding a workout partner or joining an exercise club to help you stay motivated.
2. Quit smoking:
When you stop smoking, your HDL cholesterol level rises. The advantages appear right away.
1. Your blood pressure and heart rate will return to normal within 20 minutes of quitting cigarettes, reversing the cigarette-induced rise.
2. Three months after stopping, your blood circulation and lung function begin to improve.
3.Your risk of developing heart disease is reduced by half within a year of quitting smoking.
3. Lose weight:
Having even a few extra pounds makes your cholesterol higher. Small adjustments add up. If you do, replace your sugary drinks with tap water if you do. Keep track of the calories while enjoying air-popped popcorn or pretzels as a snack. If you’re craving something sweet, consider sherbet or low-or no-fat candies like jelly beans.
Find strategies to increase your everyday exercise, such as parking further away from your office or using the stairs rather than the elevator. During work breaks, go for walks. Increase your standing activities, such as cooking or yard work.
4. Only drink alcohol in moderation:
Although moderate alcohol consumption has been associated with greater HDL cholesterol levels, the benefits aren’t substantial enough to recommend alcohol to people who don’t already consume it. If you do consume alcohol, do so sparingly. That means that for healthy individuals, women of all ages and men older than 65 can have up to one drink per day, while males aged 65 and younger can have up to two drinks per day. Drinking too much alcohol increases the risk of developing significant health issues such as high blood pressure, heart failure, and strokes.
