High cholesterol can increase the probability of heart disease and stroke. In honor of American Heart Month, C & A Scientific invites you to learn more about what causes high cholesterol. We also have a great line of Medical and Histology products for medical distributors and researchers, perfect for your office or laboratory. Check out our Medical Catalog to learn more!
Getting your cholesterol levels optimal is essential for keeping your heart health stable and avoiding heart attacks later in life. Stable cholesterol levels are also crucial for keeping your arteries in good condition. Here are some tips to improve your cholesterol and prevent heart problems later in life:
Start with Diet
Changing your diet is one of the first steps to improve your cholesterol. A few ways you can do this include eating food with omega-3 fatty acids, adding soluble fiber, minimizing saturated fats, and getting rid of trans fats entirely.
Omega-3 Fatty Acids are nutrients that improve the function of cell membranes and cell receptors in the body. Two common Omega-3 Fatty Acids are Eicosapentaenoic Acid (EPA) and Docosahexaenoic acid (DHA). DHA and EPA can be found in fish, nuts, and seeds.
Soluble fiber is good for cholesterol because it binds cholesterol to the small intestine. Soluble fiber can be found in foods like oats, peas, beans, apples, citrus, fruits, carrots, and barley. Other foods rich in soluble fiber include black beans, lima beans, and sweet potatoes.
Minimizing saturated fats is also a great way to improve your cholesterol. Saturated fats are typically found in things like butter, oils, and cakes, and they are called saturated because the molecules in these foods have double bonds. Getting rid of fast food is an excellent way to start limiting your saturated fats.
Another means to improve your cholesterol is reducing trans fats. The reason trans-fat is considered more dangerous for cholesterol than saturated fats is because trans fats do not reduce your low-density lipoprotein (LDL) cholesterol. Lipoproteins are defined as any substance that contains both lipid and protein. Lipoproteins function as the mode of transportation for cholesterol through lymphatic fluid and the bloodstream.
There are also meals to lower cholesterol that you can find online to help you streamline a meal planning process for reducing cholesterol without medication.
Changing Sedentary Habits
Exercising most days of the week is excellent for maintaining good cholesterol levels. Even if you can’t commit to intensive exercise, getting physical activity every day is suitable for general health and cholesterol upkeep. You can reduce time spent being sedentary by finding a favorite active hobby. If you don’t enjoy one type of exercise, there are a variety of sports and athletic hobbies you can try.
Walking is a great way to get in cardio without even joining a gym! Walking provides an extensive range of benefits, including improving blood flow, controlling blood sugar, maintaining weight, and of course, lowering cholesterol. Walking lowers cholesterol by stimulating enzymes that transport LDL cholesterol from the blood to the liver. Walking is also a great form of exercise because you can do it virtually anywhere, it is friendly for people of all ages, and it is a form of exercise that is easy on the joints.
Try to Quit Smoking
Smoking can negatively impact your High-Density Lipoprotein (HDL) cholesterol level. The impact of quitting smoking on your heart health will be almost immediate. Twenty minutes after quitting, your blood pressure and heart rate will begin to recover. After three months, your blood circulation will recover. After a year of no smoking, you will have a 50% less chance of developing heart disease.
Drinking has been linked with high levels of HDL cholesterol. It is recommended that women of all ages only drink one glass of alcohol per day and that men only drink two glasses. Quitting drinking can improve more than just cholesterol — it’s excellent for enhancing the health of your liver and kidneys as well.
If you implement these practices into your life today, they can significantly impact your life in the future. C & A is passionate about continuous improvement, and we encourage you to implement methods of self-improvement into your own life. Our mission is to improve the health and minds of people worldwide, and we are excited to provide our clients with information regarding cholesterol improvement.
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