Cholesterol is often identified with a serious disease. In fact, normal cholesterol levels are needed by the body to optimize healthy cells. However, if the levels are excessive, cholesterol is at risk of accumulating in the blood vessels and causing various diseases.
High cholesterol levels need to be avoided in order to maintain health and avoid disease. Therefore, it is important to keep cholesterol levels normal by doing the following methods.
Various Effective Ways to Maintain Normal Cholesterol Levels
Cholesterol is needed by the body to optimize healthy cells. However, if the levels are excessive, it increases the risk of various diseases, such as obesity, stroke and high blood pressure. Therefore, it is important to maintain normal cholesterol by adopting the following healthy lifestyle:
1. Consume heart-healthy foods
A healthy diet is key to maintaining normal cholesterol. Here are some recommended foods:
- Increase consumption of high-fiber foods to reduce cholesterol absorption in the blood, such as vegetables, apples, pears, kidney beans, and oatmeal.
- Multiply omega-3 fatty acids which are beneficial for lowering bad cholesterol levels and lowering blood pressure.
- Do not consume foods high in trans fats, such as pastries, biscuits and margarine. Trans fat has the risk of increasing cholesterol levels in the blood.
- Limit foods high in saturated fat, such as high-fat dairy products and red meat. Foods high in saturated fat are at risk of increasing bad cholesterol in the blood.
2. Exercise regularly
Another way to maintain normal cholesterol is to exercise regularly. This is because excess body weight increases the risk of cholesterol disease. Therefore, to maintain an ideal body weight, you are advised to exercise regularly. In addition, exercising is beneficial for increasing good cholesterol (HDL) and lowering bad cholesterol (LDL). You should exercise for at least 30 minutes five times per week. Some of the recommended types of exercise are cycling, walking, and swimming.
3. No smoking
Smoking habit is one of the causes of high levels of bad cholesterol in the blood. When you don’t smoke, there are various health benefits that can be enjoyed. In one day, the previously soaring heart rate and blood pressure will decrease. In addition, lung function and blood circulation began to recover within three months. In fact, the risk of heart disease will be reduced by about 50 percent after one year of not smoking.
4. Limit alcohol
Limiting alcohol is also a way to keep cholesterol normal. Drinking alcohol within reasonable limits can actually reduce bad cholesterol levels. However, excessive drinking of alcohol carries a risk of serious illness, such as stroke, heart failure and high blood pressure. Healthy adults are recommended to drink two drinks per day for men and one drink per day for women.
Those are ways to maintain normal cholesterol that you can apply. In addition, it is recommended that you periodically check your cholesterol level at a doctor or hospital. This method aims to detect symptoms of serious disease early and reduce the risk of complications caused by excessive cholesterol levels