10 Tips for Managing Cholesterol Levels
Have you been told you need to manage your cholesterol levels? If so, you’re not alone. According to the Centers for Disease Control (CDC), almost 94 million Americans over 20 have a total cholesterol level above what physicians recommend.
Cholesterol is a wax-like substance produced by the liver. Too much cholesterol can build up in the bloodstream and block your organs and tissue. High cholesterol levels can also increase the chance of heart disease and stroke. This is why physicians recommend your total cholesterol level be below 200mg per deciliter.
Thankfully, cholesterol levels can be managed by following these ten tips:
Relax – Stress can cause cholesterol to spike. Make it a daily practice to find time to relax, not with a screen, but with a book or low-impact activity like yoga.
Lose weight – Easier said than done, but weight loss doesn’t have to be drastic. Aim to lose one pound a week. By dropping 10 pounds, you can lower your cholesterol by up to 8%.
Quit smoking – One study has shown individuals who quit smoking saw cholesterol levels drop by 5% in one year.
Eat more fiber – Eating more fiber makes you feel full, but just 5g-10g more a day can lower cholesterol levels. Apples, beans, oatmeal, and prunes all contain fiber.
Snack on nuts – Like fiber, nuts help prevent the body from absorbing cholesterol. The downside is that nuts can be high in calories.
Start exercising – Movement that makes you sweat can help reduce cholesterol levels. Doctors recommend a minimum of 150 minutes of exercise every week.
Choose olive oil – Exchanging butter for extra-virgin olive oil increases the intake of healthy fats and potentially reduces bad cholesterol by 15%.
Add some spice – Up to one clove a day can drop cholesterol by up to 9%. Adding spices like cinnamon, coriander, ginger, and pepper can also improve cholesterol levels.
Eliminate trans fats – The FDA has taken steps to reduce these cholesterol-increasing fats. Even so, stay away from products with “partially hydrogenated oil” on their ingredient label.
Eat wild-caught fish – Red meat is high in saturated fats. Lower your cholesterol by replacing two red meat meals with wild-caught fish, like salmon and tuna.
- Aging and Our Body’s Ability to Heal Itself
- Keeping Health Insurance After a Layoff
- Waking Up to the Impact of Insomnia
- How Life Insurance Benefits Women
- What experts say about raising the retirement age
- Coverage for healthcare treatment denied? Here’s what you can do.
- Sharing the Road with Cyclists
- Buying Life Insurance for an Elderly Parent?
- Medicaid Unwinding: Your Questions Answered
- Living Your Best Life After 60
- Buying Health Insurance: A Millennial’s Guide
- Self-Love Ideas for Valentine’s Day
- Life Without Clutter
- Set Yourself Up for Success with Your Fitness Routine
- Winter Hydration – Do I Need It?
- I’m 60+; Do I Need Life Insurance?
- Why Do I Keep Breaking My New Year’s Resolutions?
- Closing Out the Year with a Smile!
- How to Enjoy a Long Layover
- 6 Cold Weather Safety Tips
- 10 Tips for Managing Cholesterol Levels
- How Much Life Insurance Do You Need Right Now?
- 3 Top Tips for Better Posture
- Building Bone Density for Seniors
- Living Outside Your Comfort Zone in Retirement
- 3 Top Habits that Lead to a Happy Life After Retirement
- Should You Insure Your Gifts?
- Everything You Need to Know When Retiring Under 65
- 7 Benefits of Slow Travel
- Utilizing Medicare Preventative Services
- The Harsh Reality of Credit Card Fees
- Tips to Avoid Stress Eating
- Common Exercise Pains – How to Work Past Them and When to Call for Help
- Know the Benefits of Walking
- 4 Tips for a Less Stressful Summer
- How to Choose an In-Home Care Provider for Your Loved One in 5 Steps
- 2020 Commencement Speech Quotes for All of Us
- Is Fasting a Fad?
- 3 Vegetables You Can Plant and Grow Anywhere Right Now!
- Summer is Almost Here! Can a Couch-to-5k Running Program Get You Ready?
- Special Needs Child? Consider Survivorship Life Insurance
- The Case(s) to Buy Life Insurance for Your Child
- The Safest Vehicles to Buy in Model Year 2020