How to Lower Cholesterol

iStock 000003257049Small4 How to Lower Cholesterol Nowadays, you find many people dying of heart failures at a very young age. In most cases, the culprit has been traced out to be high cholesterol. Therefore, it is necessary now that we should take care of our health and get ourselves checked for high cholesterol from time to time. In fact, the process should after the age of 20 and as you grow older the frequency of visiting a doctor should increase too. If you find that your cholesterol level is higher than the normal level, then you should start taking measures to see that the level is lowered as soon as possible. It has been seen that if you focus on lowering the levels, then you can find success in 6 weeks time. So let us learn how to lower cholesterol so that we can reduce the chances of heart failures.

If the cholesterol level is only minimally high then you are only at the initial stages of the problem and you can easily control it with regular work out and fat free diet. By bringing about suitable changes in your lifestyle too, you can lower the cholesterol levels.
Exercise is a must if you want to reduce the level. Regular work outs can help burn the extra fat in our bodies which can lead to weight loss. Exercise will also improve the condition of all the organs and keep the cardiovascular, digestive and immune systems in shape. This will prevent clogging of the arteries and hence chances of heart attacks.
Although exercise is a must, but it is not necessary that you should do rigorous work outs. It is important that you seek the advice of a doctor before you plan your exercise sessions. Begin with walks for half an hour and then you can slowly increase the time to one hour. You can then include strenuous games like tennis or squash and also visit the gym. But remember to be regular in what you do.
A lifestyle change can also lower cholesterol. If you are a chain smoker, then reduce your smoking slowly until you completely quit the habit. Smoking can lower your HDL cholesterol which is not necessary. You need to reduce the LDL cholesterol instead.
Diet is of course a very important part of maintaining an ideal cholesterol level. You have to restrict eating fatty foods and animal products. You should also maintain an ideal weight for your height.
You have to say no to butter, cream, cheese and lard. These are trans fats which also includes hydrogenated vegetable oil. Be careful of eating cakes, biscuits and any such processed foods which use trans fats. They can be the cause of increase in LDL cholesterol in the body.
Fatty meats should also be avoided along with dairy products. You can however eat lean meat like chicken.
Among the food that you must take are fresh fruits and vegetables. This gives fiber to the body and can help in restricting the formation of LDL cholesterol. Whole grain foods like muesli, porridge, cornflakes and brown rice are also good for the body. Say no to margarines, yogurts and spreads but start eating nuts like walnuts and almonds on a regular basis.

By following a good and healthy diet with proper exercise, you can lower cholesterol and avoid the risk of heart failure.