5 ways to reduce your cholesterol levels

A high cholesterol level is a threat to your heart. If you have high cholesterol then here are 5 ways to reduce your cholesterol levels that do not rely on medication to have an effect. They each help to reduce the "bad cholesterol" known as LDL as well as helping to boost your "good" cholesterol known as HDL. By following these 5 ways to reduce your cholesterol level, you will enhance the effectiveness of any medications you are taking and you may even avoid having to take medication in the first instance if you act before the levels get too high.

The first way to reduce your cholesterol levels
Lose weight
If you are overweight, loosing as little as two or three pounds will help reduce your cholesterol level. The more you lose, the greater the benefit. To achieve a steady weight loss, you will need to be honest with yourself. Keep a diary detailing everything you eat and at what times you eat. This will help you to identify those weight gaining snacks and will allow you to develop a strategy for avoiding them or substituting something healthy instead. For instance, eat carrot sticks instead of potato chips.

The second way to reduce your cholesterol levels
Stick to heart healthy food
Perhaps you have been eating unhealthy foods up until now, but it is never too late to change. Reduce your intake of red meats, aiming for no more than two portions per week. Try to take more chicken and fish as these foods are better for your heart. Fish is particularly good for you as it contains omega 3 fats. You will need to have some carbohydrates to keep the meals balanced, but do not overload your plate with them. Some potatoes, rice or pasta are ideal carbohydrates to have. You can always bulk up your plate with vegetables and salad.

The third way to reduce your cholesterol levels
Take some exercise each day
Exercise of any kind can help to lower you cholesterol. However, there is even better news about regular exercise. It can increase your HDL, “the good cholesterol” and this makes it all the more worthwhile. HDL will actively collect cholesterol from around the body and assist the liver in disposing of it. To get the benefit of exercising to lower you cholesterol, you will need to carry out a minimum of 30 minutes of brisk activity each day. Activities such as walking, cycling and swimming are excellent ways to reduce cholesterol.

The fourth way to reduce your cholesterol levels
Give up cigarettes
I can’t stress this enough, if you smoke Stop Now. The benefits to be gained from not smoking are well known. However, as well as these benefits, stopping will help to raise your HDL levels. As far as your heart health goes, stop for just 20 minutes and your blood pressure will decrease. In as little as 24 hours without smoking your chances of suffering a heart attack will have gone down. As time goes by, the effects of not smoking multiply upward until after one year your risk of having a heart attack will be halved. Keep it up for fifteen years and your chances of having a heart attack will be the same as someone who has never smoked in their life.


The fifth way to reduce your cholesterol levels
Reduce your alcohol intake
It is true that taking alcohol in moderation can boost your HDL levels. This does not mean that a non drinker should start drinking however. Limit your intake of alcohol to the recommended limits of one unit per day for a woman and two units per day for a man. It is said that red wine is particularly good for the heart, but remember the daily limits.