Heart health is a big deal, which is why every aspect of your heart’s health should be taken seriously. One aspect of that is cholesterol, but doing your best to control it doesn’t have to be hard. There are some surefire ways that you can reduce your cholesterol with some simple strategies!
The Do List
There are several things that are a definite “do” when you’re talking about your cholesterol levels. They include:
- Staying aware of your cholesterol intake. The cholesterol you eat can raise the cholesterol levels in your blood, so shoot for a limit of 300 milligrams a day.
- Pay attention to the fat you eat. Some fat is good for you, others (like trans fat) are a big no-no!
- Use olive oil or canola oil for dressing your salads, preparing meals or baking. They are full of the heart healthy monounsaturated fat.
- Eat more soluble fiber! It may help to keep your cholesterol in check! So eat your oats, rice, bran, barley, beans, prune and apples (with the skin, of course!).
- Make sure to incorporate physical activities into your daily routine. It not only helps with cholesterol but also blood pressure and weight loss. A triple win!
- If you are overweight, try to lose some weight. You don’t even have to lose a significant amount to have an impact. Just losing 10% of your body weight can make a difference.
The Do Not List
Some of these are things you don’t want to do in order to encourage heart health, and some are things you don’t want to forget! They include:
- Do not forget to get your cholesterol levels checked yearly.
- Do not smoke. If you’re a smoker then work towards quitting because it’s a major risk factor when it comes to heart disease.
- Do not forget the fish! They are rich in omega-3 fatty acids, which are great at helping to reduce cholesterol. Eat 6-8 ounces a week.
- Do not eliminate all fat from you diet. You need fat to maintain a healthy body, just be aware of the kinds of fats you’re getting and how much.
- Do not forget the seeds and nuts! Almonds, walnuts, peanuts, pecans – they’re great for your heart. Just make sure you don’t go crazy because they are high in calories.
- Don not overlook carbs. You need complex carbohydrates because they are full of fiber, vitamins and minerals. Just shoot for more whole grains.
- Do not eat too much salt. It contributes to high blood pressure and is bad for you in large quantities. Make sure to pay attention to the amount of sodium you’re eating!
There you have it! Now on to a more heart-healthy you!
This article is made available for general, entertainment and educational purposes only. The opinions expressed herein do not necessarily reflect those of The Joint Corp (or its franchisees and affiliates). You should always seek the advice of a licensed healthcare professional.