Move It!Even 30 minutes of physical activity five days a week (20 minutes three times a week for vigorous exercise, such as jogging) can help lower LDL cholesterol and raise HDL cholesterol,although more exercise is even better. It also helps you maintain an ideal weight, reducing your chance of developing clogged arteries.You don’t have to exercise for 30 minutes straight, you can break it up into 10-minute increments.
Go Out Walk It Off
If you’re not used to exercising or hate the thought of going to a gym just go for a walk. It’s easy, healthy, and all you need is a good pair of shoes. Aerobic or cardiovascular exercise such as walking lowers risk of stroke and heart disease,helps you lose weight, and keeps bones strong. If you’re just starting out, try a 10-minute walk and gradually build up from there.
Work Out Without Going to the Gym
If exercise sounds like a dirty word to you, here’s some good news: You can boost your heart health by incorporating physical activity into your day. Any kind of cardiovascular activity counts gardening, dancing, or taking the stairs instead of the elevator.
Even housework can qualify as exercise as long as you’re doing serious cleaning that gets your heart rate up and not just light dusting.
Take Charge of Your Health
If you have high cholesterol, you and your doctor may be using a number of strategies to lower cholesterol levels. You may be working on your diet, losing weight, exercising more, and maybe taking cholesterol drugs. There are other actions you can take, too, to make sure you stay on the right track.
Don’t Stress Out
Chronic stress can raise blood pressure, adding to your risk of atherosclerosis, which occurs when plaque from cholesterol builds up in arteries. And research shows that for some people, stress might directly increase cholesterol levels.Reduce your stress levels with relaxation exercises, meditation, or biofeedback. Focus on your breathing and take deep, refreshing breaths. It’s a simple stress buster you can do anywhere.
Losing Means Winning
Losing weight is one of the best things you can do to fight cardiovascular disease. Being obese increases the risk of high cholesterol, high blood pressure, and type 2 diabetes. These all affect the lining of your arteries, making them more prone to collect plaque from cholesterol.
Losing weight especially belly fat, which is linked to hardening of the arteries helps raise HDL “good” cholesterol and reduce LDL “bad” cholesterol.
Look for Hidden Traps
A close look at nutrition labels is essential for a low-cholesterol, heart-healthy diet.
Try these tips:
Check serving sizes. The nutrition info may look good, but does the package contain two servings instead of one?
If it says “whole grain,” read the ingredients. Whole wheat or whole grain should be the first one.
A food with “0 grams cholesterol” could still raise your LDL cholesterol. Saturated fat is the other culprit to watch for.
Eat Healthy,Stay Active and don’t forget to exercise,stay away from junk food.
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