{"id":2941,"date":"2022-09-02T12:59:29","date_gmt":"2022-09-02T07:29:29","guid":{"rendered":"http:\/\/blog.myhealthvectors.com\/?p=2941"},"modified":"2025-06-23T12:22:45","modified_gmt":"2025-06-23T06:52:45","slug":"tips-to-lower-cholesterol","status":"publish","type":"post","link":"https:\/\/www.healthvectors.ai\/blog\/tips-to-lower-cholesterol\/","title":{"rendered":"Tips to Lower Cholesterol"},"content":{"rendered":"\r\n

Do you have high cholesterol?<\/strong>\u00a0
Even if you are on\u00a0medications, lifestyle and\u00a0diet changes can help you\u00a0reduce cholesterol and lower\u00a0your chances of getting heart\u00a0diseases.\u00a0<\/p>\r\n\r\n\r\n\r\n

Go nuts for nuts <\/strong>
A handful of nuts like almonds, walnuts etc. Are a very\u00a0healthy snack option.\u00a0
They are high in monounsaturated fat, which lowers LDL\u00a0\"bad\" cholesterol but leaves HDL \"good\" cholesterol\u00a0alone.\u00a0
Studies show that people who eat about an ounce of nuts\u00a0a day are less likely to get heart disease.
Avoid the fried and salted variety.\u00a0
https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3257681\/<\/a>\u00a0<\/p>\r\n\r\n\r\n\r\n

Read the label <\/strong>
Getting to understand food labels will help you\u00a0make healthier choices when you shop.\u00a0
You\u2019ll be able to see at a glance if a food is high\u00a0or low in salt, sugar, fat and energy, and\u00a0compare products easily, helping to look after\u00a0your blood pressure and your health overall.<\/p>\r\n\r\n\r\n\r\n

Know what's good and bad <\/strong>
The body needs a small amount of cholesterol.\u00a0But many people have too much, especially the\u00a0\u201cbad\u201d kind, or LDL cholesterol.\u00a0
That can happen if you eat too much saturated\u00a0fat, found mainly in foods from animals.\u00a0
If your LDL level is too high, plaque can build up\u00a0in your heart's arteries and lead to heart disease.\u00a0
The \u201cgood\u201d cholesterol, HDL, found in foods like\u00a0nuts, fatty fish, legumes etc. helps clear LDL\u00a0from your blood.<\/p>\r\n\r\n\r\n\r\n

Go mega on Omega 3 <\/strong>
Fishes are a great source of protein and omega 3 fatty\u00a0acids.\u00a0
You can have fish like mackerel, tuna, salmon etc. that\u00a0are rich in Omega 3 fatty acids about 2 times a week.\u00a0
Omega-3s help lower levels of triglycerides, a type of fat\u00a0in the blood.\u00a0
They may also cut down on cholesterol, slowing the\u00a0growth of plaque in arteries.\u00a0
https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4153275\/<\/a>\u00a0<\/p>\r\n\r\n\r\n\r\n

\"A<\/p>\r\n\r\n\r\n\r\n

Go for bright, delicious and nutritious <\/strong>
Aim for 5-7 servings daily of fruits and\u00a0vegetables.\u00a0
The antioxidants and fibers help to bring down\u00a0your LDL (bad cholesterol) levels.\u00a0
Eating fiber rich vegies and fruits will also help\u00a0you cut down on your fatty food consumption.\u00a0<\/p>\r\n\r\n\r\n\r\n

Complex is good <\/strong>
Whole grains and pulses such as brown rice,\u00a0dals, chickpeas, mung beans, whole wheat etc.\u00a0are rich in complex carbohydrates\u00a0and\u00a0don\u2019t\u00a0spike your blood sugar.\u00a0
They will\u00a0lower\u00a0cholesterol and make you feel\u00a0full longer.<\/p>\r\n\r\n\r\n\r\n

Walk it <\/strong>
Cardio exercise\u00a0such as brisk walking lowers the\u00a0chance of stroke and heart disease, helps you\u00a0lose weight, keeps bones strong, and is great for\u00a0your mood and stress management.\u00a0\u00a0
Invest in a good pair of shoes and get started.\u00a0<\/p>\r\n\r\n\r\n\r\n

Relax and chill <\/strong>
Stress leads to increased blood pressure which\u00a0can also cause high levels of cholesterol in\u00a0some people.\u00a0
Take time out and relax. Make \"me\" time a daily\u00a0thing.\u00a0
You can meditate, pray, paint, do anything that\u00a0helps you relax and chill.\u00a0<\/p>\r\n\r\n\r\n\r\n

Watch that weight <\/strong>
The extra weight you carry can make you more\u00a0likely to get high cholesterol, high blood\u00a0pressure, and type 2 diabetes.\u00a0
These all affect the lining of your arteries,\u00a0making them more likely to collect plaque from\u00a0cholesterol.\u00a0
Losing weight, especially belly fat, raises your\u00a0good and lowers your bad cholesterol.<\/p>\r\n\r\n\r\n\r\n

\"An<\/p>\r\n\r\n\r\n\r\n

Go unsaturated <\/strong>
Your body needs very little fat daily.\u00a0
Remember the quality of the fat is also very important.
Go for unsaturated fats that are found in nuts\u00a0like\u00a0almonds, walnuts, seeds like pumpkin and sesame\u00a0seeds, oils like\u00a0peanut oil,\u00a0sunflower oil, soyabean oil\u00a0and olive oil.\u00a0
Unsaturated fats help lower LDL \"bad\" cholesterol and\u00a0may also help raise HDL \"good\" cholesterol.\u00a0
Remember, good fats have just as many calories, so\u00a0use just a bit.<\/p>\r\n\r\n\r\n\r\n

30 minutes <\/strong>
Just 30 minutes of exercise 5 days a week can\u00a0lower your bad and good cholesterol levels.\u00a0
Being active also helps you reach and keep a\u00a0healthy weight, which cuts your chance of\u00a0developing clogged arteries.\u00a0
If you can't exercise for 30 minutes straight, you\u00a0can break it up into 3 sessions of 10 minutes each.<\/p>\r\n\r\n\r\n\r\n

Keep Moving <\/strong>
Being active for 30 minutes and a couch potato for\u00a023.5 hours will not do any good.\u00a0
Try and be active during the day. Walk your dog,\u00a0dance it out, do some gardening; all of this helps to\u00a0keep you moving.\u00a0
Even your daily house-work helps, if it gets your heart rate up.\u00a0
Do as much as possible, as often as you can,\u00a0wherever your day takes you.<\/p>\r\n\r\n\r\n\r\n

Eating out- Be Smart <\/strong>
Restaurant food can be loaded with saturated\u00a0fat, calories, and sodium.\u00a0
Pick foods that are grilled, broiled, steamed etc.\u00a0
Go easy on fried food and the rich gravies.\u00a0
Sometimes even having a small healthy snack at\u00a0home before you go out for a meal can prevent\u00a0you from eating too much.\u00a0<\/p>\r\n\r\n\r\n\r\n

 <\/p>\r\n

\"A<\/p>\r\n

 <\/p>\r\n\r\n\r\n\r\n

Don\u2019t miss your Doctor follow up's <\/strong>
While you may follow all the above tips and\u00a0tricks to control your cholesterol, do follow up\u00a0with you doctor regularly to know how it\u2019s\u00a0going.\u00a0
Never stop\/change any medications without\u00a0consulting your doctor, even if you blood\u00a0reports show improved numbers.
Working together, you'll keep your heart going\u00a0strong.<\/p>\r\n\r\n\r\n\r\n

Disclaimer<\/strong>:\u00a0The advice\u00a0provided is intended for informational\u00a0purpose\u00a0only\u00a0and\u00a0does\u00a0not\u00a0substitute\u00a0for professional\u00a0medical\u00a0advice.\u00a0\u00a0Consult\u00a0with\u00a0your\u00a0doctor\u00a0if\u00a0you\u2019re\u00a0seeking\u00a0medical\u00a0advice, diagnoses,\u00a0or\u00a0treatment.\u00a0\u200b<\/p>\r\n\r\n

 <\/p>","protected":false},"excerpt":{"rendered":"

Do you have high cholesterol?\u00a0 Even if you are on\u00a0medications, lifestyle and\u00a0diet changes can help you\u00a0reduce cholesterol and lower\u00a0your chances of getting heart\u00a0diseases.\u00a0 Go nuts for nuts A handful of nuts like almonds, walnuts etc. Are a very\u00a0healthy snack option.\u00a0 They are high in monounsaturated fat, which lowers LDL\u00a0\"bad\" cholesterol but leaves HDL \"good\" cholesterol\u00a0alone.\u00a0 […]<\/p>\n","protected":false},"author":10,"featured_media":5255,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2941","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general"],"_links":{"self":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts\/2941","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/comments?post=2941"}],"version-history":[{"count":0,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/posts\/2941\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/media\/5255"}],"wp:attachment":[{"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/media?parent=2941"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/categories?post=2941"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthvectors.ai\/blog\/wp-json\/wp\/v2\/tags?post=2941"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}