Even if you try to eat healthy, your cholesterol levels may stay high, which could be bad for your heart health. Don’t worry if you find yourself in this position.
It is possible to do more than eat well to lower your cholesterol levels. You can improve your cholesterol profile even more by making certain changes to your food, adopting heart-healthy habits, and thinking about taking targeted supplements.
This article goes into detail about tailored methods that build on your healthy eating habits and give you the tools you need to get your cholesterol levels where they should be and improve your overall health.
How To Lower Cholesterol When You Already Eat Healthy?
If you are currently eating a healthy diet, but your cholesterol levels are still high, there are numerous additional steps you may take to help lower your cholesterol levels, including the following:
Consume More Soluble Fiber
Consuming more soluble fiber will help lower LDL cholesterol levels by limiting its absorption in the digestive tract. LDL cholesterol is considered the “bad” cholesterol.
Oats, beans, lentils, fruits and vegetables like apples and citrus, vegetables like brussels sprouts and carrots, and whole grains are examples of foods that are high in soluble fiber content.
Increase Soluble Fiber Intake
Plant Sterols and Stanols are naturally occurring substances that can help decrease LDL cholesterol. They are found in some plant foods.
They accomplish this by preventing the intestinal absorption of cholesterol in the body. Some margarines, orange juice, and yogurt are examples of foods that have been supplemented with plant sterols and stanols.
Choose Fats That Are Good For Your Heart
Even though you may already be consuming healthy fats, it is essential that you place more of an emphasis on unsaturated fats, particularly the monounsaturated fats that can be found in olive oil, avocados, and almonds.
Your cholesterol profile may improve if you consume more of these fats.
Omega-3 Fatty Acids
Add omega-3 fatty acid-rich foods into your diet, like fatty fish (salmon, mackerel, and sardines), walnuts, flaxseeds, and chia seeds.
It has been demonstrated that omega-3s can reduce triglycerides and improve the overall health of the heart.
Limit Saturated and Trans Fats
Even if you are eating a healthy diet, it is still vital to reduce the amount of saturated and trans fats you consume.
These lipids are known to cause an increase in LDL cholesterol. Steer clear of or restrict your consumption of saturated and trans fat-rich foods, such as fried foods, processed snacks, fatty cuts of meat, and dairy products with the full amount of fat.
Cultivate Regular Exercise
Research has shown that maintaining a regular exercise routine can help enhance levels of HDL cholesterol, sometimes known as “good cholesterol,” and improve overall heart health.
Aim for 150 minutes of moderate-intensity aerobic exercise per week or 75 minutes of vigorous-intensity exercise per week.
Upkeep Of A Healthy Weight
Keeping a healthy weight and, if necessary, losing extra weight have beneficial impacts on your cholesterol levels. Even a small amount of weight loss might lead to noticeable health benefits.
Limit Added Sugars And Refined Carbohydrates
Excessive sugar and refined carbohydrate consumption can raise triglyceride levels, which in turn can have an effect on your cholesterol profile.
Put more of an emphasis on whole grains and cut back on your consumption of sugary foods and drinks.
Moderate Alcohol Consumption
Consume alcohol in moderation if you choose to do so; if you do consume alcohol, do it in moderation. This means that women are allowed a maximum of one drink per day, whereas men are allowed a maximum of two drinks per day. Consuming an excessive amount of alcohol might raise triglyceride levels to unhealthy levels.
Keeping correct cholesterol levels requires adequate hydration, which may be achieved by drinking enough water.
Adequate hydration supports general health and can help your body function at its best, including keeping proper cholesterol levels.
Think About Medications
If making adjustments to your lifestyle is not enough to get your cholesterol levels to a safe level, your doctor may suggest that you take medications that lower cholesterol.
These are the kinds of medications that a doctor will typically recommend when there are additional risk factors present for heart disease.
It is essential to keep in mind that how the body reacts to changes in food will vary from person to person. Suppose you are making continuous attempts to improve both your food and lifestyle but are still concerned about the levels of cholesterol in your body. In that case, you should speak with a healthcare professional who can offer you personalized advice and recommendations.
Thanks for reading. I hope you find it helpful.