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| Lowering Cholesterol for a Healthier Life |
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Millions of American suffer from the negative effects associated with increased levels of cholesterol and expose themselves to increased risk of high blood pressure, heart attacks, and other heart disease. In most cases, high cholesterol levels can be controlled and reduced through a combination of dietary and other lifestyle choices that can either help you to avoid the need for cholesterol medication, or increase the effectiveness of any medications you use.
One of the leading causes of high cholesterol levels is the common habit of eating unhealthy foods. For many people in the United States, our fast-paced society places a tremendous amount of stress on individuals trying to keep pace with the flurry of activity that accompanies each day. In many cases, one of the first things sacrificed in the need for speed is sound nutrition. Fast food restaurants and vending machines make it all too easy for most people to simply grab a low-quality food item to ease their hunger at work or on the go, with nutrition being less of a concern than convenience and expediency. Unfortunately, these eating habits have serious consequences for your health, as many of these fast foods contain some of the worst levels of saturated fats and trans fats that tend to contribute to problem cholesterol levels.
Eating healthier is not so much an option as a necessity. To reduce your cholesterol levels, consider taking the time to choose leaner meats, low-fat milk and other dairy products, and unsaturated fats like peanuts and olives. Fried foods and most commercially baked offerings should be avoided as much as possible. Instead, eat whole grains, fruits and vegetables, and omega-3 rich foods like fish, walnuts, and almonds. Most experts advise that you limit your cholesterol to between 200 and 300 milligrams each day.
Beyond dietary choices, the single most important thing that you can do to control your cholesterol levels and overall health is to exercise regularly and lose excess pounds. If you are eating healthier, a daily walk can make a big difference in both your weight and your fitness level. Using stairs instead of elevators, parking farther away from the doors of the store, and walking to the corner store rather than driving can all contribute to healthier exercise choices that can have a positive impact in your life.
In addition to diet and exercise, there are other lifestyle choices that can improve your cholesterol levels. One of the most dramatic changes can occur simply by choosing to quit smoking. Research has shown that smoking contributes to higher HDL cholesterol levels, as well as high blood pressure and an increased risk of a heart attack. Just an hour without smoking, however, can dramatically lower your blood pressure. In little more than a decade after you quit, your risk of heart attack will actually fall to normal levels! Finally, adopt an attitude of moderation in all things - including alcohol intake. High levels of alcohol use contribute to a range of health problems, including higher cholesterol and high blood pressure.
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