The reality of cardiovascular health is often very gloomy to look at and ponder upon. A very huge bulk of the worldâ€™s population is affected by various conditions involving the heart and its blood vessels.Â Young and old suffer by the effects of poor cardiovascular health, which is often the result of an unhealthy diet and lifestyle.
To decrease the possibility of having a cardiovascular disease or condition, you have to remember the 10 best ways to lower cholesterol levels in your blood. Here are some of the important means on how to do it:
1)Â Â Â Â Â Undergo tests
Vigilance is key if you want to lower cholesterol in your system. In order to do this, you should work with your physician and undergo the necessary tests. The normal cholesterol level is 200 mcg/dl. Any higher and you need to be under treatment already because you would then be a very good candidate for a heart attack or other complications brought about by high cholesterol levels. Coordinate well with your doctor and dietitian to make sure that you maintain or lower your cholesterol levels the right way.
2)Â Â Â Â Â Increase your knowledge
You should personally deal with the task to follow the 10 best ways to lower cholesterol levels in your blood. Doing personal research on how to achieve ideal cholesterol levels really help you become familiar with what you are dealing with. This makes you more satisfied and fulfilled, knowing that you know the ins and outs of the world of cholesterol.
3)Â Â Â Â Â Lose weight
In one of the 10 best ways to lower cholesterol, you should make sure that you achieve an ideal weight. Too much fat in your system taxes or overworks your liver, making it inefficient in metabolizing the cholesterol present in your system. When your liver tires out, then your cholesterol levels spike. You should work with your doctor to make sure that you reach your ideal BMI (body mass index) and maintain it for you to reach normal cholesterol levels.
4)Â Â Â Â Â Walk
Walking is a moderate and convenient form of workout that lowers cholesterol. Make sure that you engage in a 30-minute walk, five times a day as one of the 10 best ways to lower cholesterol levels by about 8.3%. It should be fun with some company so try convincing family or friends to join you.
5)Â Â Â Â Â Increase fiber intake
Incorporating fiber in your diet helps eliminate excess fat deposits in your body. This lightens the load off your liver and makes it more efficient in breaking down the cholesterol left in your blood. You could get fiber from grain, vegetables, and fruits.
6)Â Â Â Â Â Get more healthy fats
Healthy fats are the HDLs. Sources of healthy fats are nuts, peanut butter, olive oil, avocados, canola oil, salmon, mackerel, and albacore tuna. These good fats lower the bad cholesterol (LDL) and the triglycerides in your blood. You should stay away from saturated fats that you could get from regular meats and dairy products.
7)Â Â Â Â Â Take multivitamin supplements
One of the 10 best ways to lower cholesterol levels in your blood is taking supplements. This is because it is highly probable that you are starting to be deprived of the nutrients in your body due to diet adjustments. To compensate for the nutrients that you most probably have already lost, you should make sure that you get prescription for multivitamins that are ideal for your health status.
8)Â Â Â Â Â Know your options in treatments
You should be open with your physician when it comes to knowing your treatment options in lowering your cholesterol. There are conventional means (medical treatments) and unconventional means (alternative medicine and lifestyle changes) that you could choose from. Some really avoid medical treatments because they donâ€™t want to be dependent on those prescribed medications that lower your cholesterol. Instead, they really do their best and consult with their health care provider to resort to alternative methods instead.
9)Â Â Â Â Â Relieve stress
If you already have elevated levels of cholesterol, then you should, by all means, prevent being stressed all the time. Getting angry, depressed, tense, and anxious increase your heart rate, blood pressure, and constrict your blood vessels. You should find time to de-stress and relax. This may be in a tub surrounded by aromatic candles, meditating with soft music in the privacy of your own room, or lounging on your lawn with ice tea and a good book.
10)Â Â Commit yourself
Of course, commitment is definitely one of the 10 best ways to lower cholesterol in your blood. To make sure that the low level is maintained think of every stepÂ or method as a permanent change in your lifestyle already. Being very determined in taking the healthy path really pays off in the end.
These 10 best ways to lower cholesterol need focus and perseverance to execute. So make sure that you coordinate well with your doctor to achieve your ultimate goal.