There are 2 types of cholesterol:
● Low-density lipoprotein (LDL) This delivers cholesterol to the body. This is called “bad” cholesterol. You want a low level of this type.
● High-density lipoprotein (HDL) This removes cholesterol from the bloodstream. This is called “good” cholesterol. You want a high level of this type.
A high level of LDL is bad for your body. Likewise, a low level of HDL is bad for you. If your doctor says you need to improve your cholesterol, you’ll need to lower your LDL and increase your HDL. Medicines can help with this. But the simplest way to improve your cholesterol is through lifestyle changes.
☆ Lose weight if you are overweight:-
Being overweight can raise your cholesterol levels. Losing weight, even just 5 or 10 pounds, can lower your total cholesterol, LDL cholesterol, and triglyceride levels.
☆ Quit, if you smoke :-
Smoking lowers your HDL cholesterol. Even exposure to second-hand smoke can affect your HDL level. Talk to your doctor about developing a plan to help you stop smoking
☆ Use healthier cooking methods:-
Baking, broiling, and roasting are the healthiest ways to prepare meat, poultry, and other foods. Trim any outside fat or skin before cooking. Lean cuts can be pan-broiled or stir-fried. Use either a nonstick pan or nonstick cooking spray instead of adding fats such as butter or margarine. When eating out, ask how food is prepared. You can request that your food be baked, broiled, or roasted, rather than fried.
☆ Get more fiber in your diet:-
Add good sources of fiber to your meals. Examples include:
fruits and vegetables
whole grains (such as oat bran, whole and rolled oats, and barley)
legumes (such as beans and peas)
nuts and seeds (such as ground flax seed).
☆ Omega-3 fatty acids :-
If you have heart disease or high triglycerides, consider taking an omega-3 or fish oil supplement. Make sure the supplement has at least 1,000 mg of EPA and DHA. These are the specific omega-3 fatty acids found in fish.
☆ Eat more fish :-
Fish is an excellent source of omega-3 fatty acids. These are “good” fats that are good for your heart. Wild-caught oily fish are the best sources of omega-3s. These include salmon, tuna, mackerel, and sardines. But all fish contain some amount of this beneficial fatty acid. Aim for 2 6-oz. servings every week.
20 mins of brisk aerobic (including brisk walking) after an age of 30 would work in good HDL levels and decreases bad LDL levels…
One must start aerobics 5 days a week if you are over 30 yrs of age.
☆ increase metabolism
Metabolism plays important role in maintaining BMI and though the good cholesterol levels..
One must eat food to increase metabolism naturally. One of the three diets of day must be replaced by fruits and veggies. Taking low carb diet and consuming foods such as green tea , black coffee, lemon juice, citrus extracts will help maintaining your cholesterol levels.