Maintaining healthy cholesterol levels is important, as it’s a primary risk factor for heart disease, the leading cause of death in the U.S.
Cholesterol levels are made up by what’s called a lipid profile, which consists of four main parts:
- Low-density protein (LDL): “bad” cholesterol that leads to plaque buildup or blood clots in the artery wall
- High-density protein (HDL): “good” cholesterol that helps remove bad cholesterol from your blood
- Triglycerides: a kind of fat that develops in the body due to excess calories
Lifestyle Tips to Manage High Cholesterol
While supplementation such as Cardia 7 can be greatly beneficial in some cases, lifestyle modifications should be the cornerstone of any cholesterol management strategy. Below are a few key lifestyle modifications to keep your cholesterol levels in check.
Avoid Saturated and Trans Fats
If you consume a diet that’s high in saturated fat or trans fat, you increase your risk of developing high cholesterol. Saturated fat is found mostly in animal products, such as meat, butter, and cheese. Trans fat is found in processed, fried, and baked goods.
We recommend consuming saturated fat at a rate of less than seven percent of your total caloric intake. Patients who have followed this guideline have seen their LDL levels go down by eight to 10 percent. The Food and Drug Administration, thankfully, banned trans fats from U.S. restaurants and grocery stores in 2018.
Exercising is an effective way to lower your LDL levels, boost your HDL levels, and lose weight. We suggest doing exercises that you enjoy, such as walking, jogging, or lifting weights, for at least 30 minutes a day, four to five days a week. Studies show that when your body mass index (BMI) is above 30, it raises blood cholesterol and triglyceride levels, and lowers HDL levels. To further increase your chances of losing weight, and lowering your BMI, make sure you are burning more calories than you are consuming.
Smoking affects your blood vessel walls and lowers your HDL levels, which increases your risk of heart disease, as it can lead to plaque buildup in your arteries and the narrowing of blood vessels. And worse yet, the plaques can rupture and cause acute heart attacks. If you quit smoking, you can reduce your heart disease risk by half within a year. If you smoke and need help quitting, make sure to speak to your doctor about smoking cessation programs in your area.