Did you know that there are 2 types of cholesterol in your body.
High levels of low-density lipoprotein (LDL) result in cholesterol deposits in blood vessel walls, which can lead to clogged arteries, strokes, heart attacks and kidney failure.
In contrast, high-density lipoprotein (HDL) helps carry cholesterol away from vessel walls and helps prevent these diseases.
To keep your body healthy, we want to share with you some ways to lower the “bad” LDL cholesterol in your body and increase the “good” HDL cholesterol.
- Change your diet by adding food that are found to lower LDL cholesterol
- Oats. One of the easiest ways to lower your cholesterol is by starting your day with a bowl of oatmeal or oat-based cereal. Oats contain soluble fiber which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. The recommended soluble fiber intake a day is 20 to 35grams.
- Apples, grapes, strawberries, citrus fruits. These fruits are rich in pectin, a type of soluble fiber that lowers LDL.
- Soybeans and foods made from them, like tofu and soy milk. By consuming 25 grams of soy protein a day (10 ounces of tofu or 2 1/2 cups of soy milk), you can lower your LDL by 5% to 6%.
- Fatty fish. Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms.
2. Exercise frequently
Moderate physical activity can help raise the “good” HDL cholesterol. Seek advice from your doctor and try to work up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week.
Some exercises you can consider doing are:
- Running/Jogging. Take your time with this one and build up your stamina as you go. Set targets to reach so that you will be more motivated to not give up.
- Online Fitness Classes. If you’re stuck at home, you can consider taking up virtual exercise classes with professionals that have created suitable workout routines for you. Eg. Active Zone actually offers LIVE online classes, where you get to video call and workout with your trainers! Check them out here.
3. Drink alcohol only in moderation
Did you know that when used in moderation, the ethanol in alcoholic drinks increases HDL cholesterol and reduces the risk of heart disease?
For healthy adults, moderate drinking means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger. You can check out the exact recommended consumption level here.
Make sure to watch what you drink because too much alcohol can lead to serious health problems, including high blood pressure, heart failure and strokes. Let’s work towards avoiding that!
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Luckily, high cholesterol is something that can be managed and it is of utmost importance that we strive to keep our bodies healthy! If your cholesterol is out of balance, lifestyle interventions are the first line of treatment. As you can see, while the methods listed above do require some effort in the beginning, it’s benefits to your body are amazing. It’s also good to build up these good habits to maintain a healthy lifestyle.
Good luck!
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