How to reduce cholesterol? Top 5 lifestyle changes you can adopt

Published on: 1 June 2022, 18:52 pm IST

High cholesterol puts you at a higher risk of heart diseases. So rather first make lifestyle changes to reduce cholesterol levels. 

Gurpreet Kaur
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reduce cholesterol
Maintaining healthy levels of cholesterol is important for your well-being. Image courtesy: Shutterstock
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Cholesterol is found in every cell in the body and it is only because of that, the body is able to produce hormones, build cells and digest food. While it is good for the body, its high levels can also have adverse effects. One of the two types, LDL cholesterol or low-density lipoprotein, referred to as bad cholesterol, often ends up attaching itself to the walls of the blood vessels, which leads to higher chances of heart attacks.

However, a few simple lifestyle changes can help to lower the LDL cholesterol levels in our body.

1. Eat heart-healthy foods

Avoid any intake of saturated fats, found in red meat and full-fat dairy. One should also eliminate trans fats, which actually raises overall cholesterol levels. Instead, have foods rich in omega-3 fatty acids like salmon, mackerel, herring, walnuts and flaxseeds. Also add soluble fiber in your diet along with whey protein.

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Change lifestyle habits to keep your cholesterol levels in control. Image courtesy: Shutterstock

Also, read: Make a note of these 4 ways to consume healthy cholesterol

2. Exercise on most days of the week

Moderate physical activity raises the high-density lipoprotein (HDL) cholesterol, the “good” cholesterol, and lowers the LDL cholesterol. Make sure to exercise for 30 minutes, five times a week or vigorous aerobic activity for 20 minutes, at least three times a week. If not that, take a brisk walk for 30 minutes.

exercise
Exercise is vital to keep your vitals in check. Image courtesy: Shutterstock

3. Quit smoking

If you completely quit smoking, it will improve your HDL cholesterol level. In fact, within 20 minutes of quitting, your body gets back to your original blood pressure and heart rate. And in a year of quitting, the risk of heart disease is half that of a smoker.

smoking
Smoking is injurious to your health. Image courtesy: Shutterstock

4. Lose weight

Shedding those extra pounds helps in raising the high cholesterol. Avoid drinking sugary beverages or eating fried/salty foods, and keep track of the calories each day. This will, in turn, reduce cholesterol levels.

weight and cholesterol
Weight needs to be in check! Image courtesy: Shutterstock

5. Drink alcohol only in moderation

Only drinking alcohol in moderation will maintain higher levels of HDL cholesterol. For healthy adults, it is advised to take one or two drinks a day for men and women of all ages. Too much alcohol leads to other severe health problems too.

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Alcohol should be a no-no! Image courtesy: Shutterstock

So go make these changes in your lifestyle and reduce those cholesterol levels.  

Gurpreet Kaur Gurpreet Kaur

A lifestyle journalist with a perennial hunger for all nice things in life - from fashion to food and different cultures. When she is not writing in her favourite coffee spot, she spends her time socializing with people or exploring different cities.