Primary care for your medical needs can keep you in good health and prevent serious issues. You can go to your family doctor if you are feeling sick, have suffered an injury, or want a checkup. The doctor can help with the physical, mental, and emotional needs of people of all ages. This type of…
Lifestyle Changes for Successful Cholesterol Management
Cholesterol management is important to achieve good heart health. Studies reveal that high cholesterol increases one’s risk of heart attacks and heart disease. Your cardiologist may prescribe medications to enhance your cholesterol levels, but your efforts can also help improve your health. Here are some lifestyle changes for increasing your cholesterol management success.
Be more active
Research shows that exercise improves cholesterol levels. It increases the levels of good cholesterol (high-density lipoprotein). Once the doctor says it is okay for one’s cholesterol management, the patient can work out for at least 30 minutes five times each week. The patient can also perform vigorous aerobics for 20 minutes about three times every week. A brisk walk or riding a bike for at least 30 minutes is a good way to keep the body moving. Joining a workout group can help keep the motivation up.
Make diet changes
It is ideal to change the current diet into a heart-friendly one. This may involve increasing or decreasing some components of the diet. The primary care doctor will determine these changes for the patient’s cholesterol management. Having a nutritionist can make meal planning easier. Here are some of the changes to consider:
- Decrease the intake of saturated fats. These fats are present in full-fat dairy products and red meat. Decreasing one’s consumption of saturated fats can lower bad cholesterol (low-density lipoprotein).
- Remove the trans fats from one’s diet. These fats are in store-bought cakes, cookies, and crackers. Margarine and partially hydrogenated vegetable oil also have them. Studies reveal that trans fats increase cholesterol levels.
- Add whey protein. Whey is found in dairy products. Research shows that whey supplements can lower one’s total cholesterol, blood pressure, and bad cholesterol.
- Eat more omega-3 fatty acid-rich foods. These fatty acids do not impact low cholesterol levels, but clinical studies reveal that omega-3 fatty acids can reduce blood pressure. Flaxseeds, salmon, herring, and walnuts are good sources.
- Have more soluble fiber. This component can absorb cholesterol from the bloodstream. Ideal sources are pears, apples, and oatmeal.
Drink moderate amounts of alcohol
Research shows that drinking moderate amounts of alcohol can increase good cholesterol in the blood. Healthy women and 65-year-old men can have one drink a day. Adult men 65 years old and below can have two drinks each day. Heart failure, strokes, and high blood pressure can result from too much alcohol consumption. Saying no to too much alcohol can help with one’s cholesterol management.
Lose some weight
Excessive weight can increase cholesterol levels. Water is a good alternative to sweet drinks. Pretzels and air-popped popcorn are good snack choices as well. Jelly beans and sherbets have little or no fat. Being more active can help shed extra pounds. Gardening and using the stairs can help the body become more active.
Quitting this habit can improve one’s good cholesterol levels. Research shows that doing so can help the heart rate and blood pressure recover. Within three months of quitting, lung function and blood circulation begin to improve. One’s risk of heart disease lowers within one year of quitting.
Cholesterol management can help you regain your good health
The heart is the engine that keeps the body going. Maintaining it can keep the body functioning properly for a long time. Your cardiologist can keep an eye on your cholesterol management. Working together can improve your general health.
Get more information about Millennium Medical Care in Fairfax at https://millenniummedicalcare.com.
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