Remember, you need a certain amount of HDL to help your body rid itself of excess cholesterol (via Medical News Today).Otherwise, that cholesterol isnt properly cleared out of your tissues. Post-meal glucose was lowered in the group that substituted pecans. According to the Office on Smoking and Health and the Centers for Disease Control and Prevention (CDC), smoking can decrease the number of HDL particles you have in your body. Some diet and lifestyle changes help boost HDL cholesterol levels: Get active. Fasted blood lipids showed similar improvements among the two pecan groups while post-meal triglycerides were reduced in the group that added pecans. One group consumed 68 grams or about 470 calories of pecans a day as part of their regular diet a second group substituted pecans for a similar amount of calories from their habitual diet, and a control group did not consume pecans.Īt eight weeks, participants consumed a high-fat meal to determine changes in blood lipids and the amount of glucose, or sugar, in the blood. Researchers assigned 52 adults between the ages of 30 and 75 who were at higher risk for cardiovascular disease to one of three groups. Don’t be the next victim - take action now and keep your body and heart healthy, by maintaining normal cholesterol levels at all times."Some research shows that even a 1 per cent reduction in LDL is associated with a small reduction of coronary artery disease risk, so these reductions are definitely clinically meaningful," Cooper added. Millions of people have already succumbed to high cholesterol and its complications. These cholesterol lowering supplements are a safe, natural solution, without harmful side effects, so common with many prescription medications. There are also natural supplements to help lower cholesterol and maintain normal levels. By quitting smoking, you have everything to gain and nothing to lose. It increases the risk for heart attacks, lung and throat cancers, strokes and yes, high cholesterol. We all know that smoking is bad for the health.
In fact, if you don’t have spare time for exercise, you can just incorporate some exercises into your daily routines, like walking or biking to work instead of taking the bus, or walking up to your office instead of taking the elevator. While signing up for a gym membership is helpful for some people, this is not really required. Even if you are not that overweight, you have to realize that there is a risk involved so you should try to get back to a healthy weight while it’s still early.Īnother easy and effective way to keep your cholesterol levels within the normal range is to get regular exercise. Regular physical activity such as 150 minutes a week, or about 30 minutes most days of the week can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure. With just a few pounds lost, you will be amazed at how much your cholesterol levels will drop. Therefore, it only follows that losing those extra pounds is yet another great way to go back to normal cholesterol levels. Most people who have problems with cholesterol are either obese or getting there.
Keep in mind that although the body does need some good cholesterol in order to be healthy, this is already produced by the body so you don’t need to add extra by eating the wrong foods or too much of them. You should also stay away from foods that contain high amounts of saturated fats or trans fats. Make the right food choices, which means you have to eat more fresh fruits and vegetables, whole grains and dairy products. The best thing you can do to maintain normal levels is to control your eating habits with a good cholesterol diet.