Having a high level of “bad” cholesterol often indicates an imbalanced lifestyle or dietary habits. Proper nutrition and exercise undoubtedly help reduce the risk of cardiovascular diseases. But do you know how to lower your cholesterol levels?
Human well-being (sleep, mood, vitality, etc.) largely depends on diet. As you age, it becomes essential to monitor what you consume in order to avoid an excessive amount of cholesterol in your blood. The human body has a certain tolerance for cholesterol (commonly known as “good cholesterol”). However, having too much cholesterol in the blood can lead to cardiovascular diseases and become life-threatening. Therefore, controlling and, if necessary, lowering your cholesterol levels helps manage and reduce the risks of diseases. While medication is not always necessary to lower excess cholesterol, adopting certain lifestyle habits can be beneficial. Here are a few recommendations:
Avoid overconsumption of certain foods
Avoid or limit the consumption of foods that increase LDL cholesterol levels: fatty meats, cheese, processed products, pre-packaged meals, pastries, etc.
Moderate alcohol consumption
Drinking red wine is commonly considered beneficial for cardiovascular health. Thanks to its resveratrol content, an antioxidant substance, red wine may protect the arteries. However, excessive alcohol consumption can have numerous harmful effects on the heart, blood vessels, blood pressure, triglyceride levels, weight gain, and increase the risk of cirrhosis and liver cancer. It is advisable to limit (or even stop) your alcohol consumption if you have high cholesterol levels.
Engage in physical activity
We’re not talking about Olympic training here, but rather choosing a physical activity that you enjoy and that suits your lifestyle. It can be walking, swimming, yoga, cycling, or any other activity that keeps you from being sedentary. Regular exercise is known to increase good cholesterol levels, have a positive impact on triglycerides, reduce stress, help quit smoking, and manage weight. It’s all positive!
Quit smoking
Cigarette smoke decreases the level of good cholesterol (HDL cholesterol) in the blood. However, the good news is that quitting smoking can increase this level, and the results can be observed relatively quickly, according to a study!
Get sufficient sleep… but not too much
A study published in Sleep revealed that in women, both too short (<5 hours) and too long (>8 hours) nights of sleep are associated with low levels of HDL cholesterol. And what about men? Men seem to be less sensitive to excessive sleep than women.
Remember, taking care of your well-being and adopting healthy habits can have a positive impact on your cholesterol levels and overall health.
