3 Tips To Maintaining Healthy Cholesterol Levels
So the doctor recommends healthy diet and exercise to maintain good cholesterol levels, but what does that mean exactly? If you have high cholesterol already, then you don't have time to mess around trying to find what works - you need a plan to implement today. Well, the American Heart Association (AHA) has made it simple for you by offering advice on how to create a hearth healthy diet and exercise program. Use this information to get your cholesterol levels under control and start living a healthier life.
The recommended overall fat intake in your diet should be between 25%-35%, but saturated fat should be no more than 7% and trans fat less than 1% if any at all. You will need 25g to 30g of fiber every day, which can come from a diet rich in fruits and vegetables, whole grains, and beans. You will also need to monitor your sodium intake and make sure you get not more than 2,300 mg per day. Try to eat more lean meats, such as fish or chicken, rather than fatty cuts of beef or pork. Alcohol intake can also be a problem, so make sure you are drinking in moderation if at all.
The fats that have the most potential to disrupt your cholesterol levels are those that are found in dairy products (butter, cheese, milk), animal products (beef, lamb, lard), and unhealthy oils such as coconut, palm, and other tropical oils. Stick to healthy oils like extra virgin olive oil and non-dairy products such as soy milk or soft-margarine. When going out to dinner, try to avoid products such as mayonnaise, creamy salad dressings, and sour cream. Although it seems like there are more bad foods than good foods, once you know what to look out for eating healthy becomes a much easier task.
Lastly, the ASA recommends that you try to get at least 30 minutes per day of exercise. Simple exercise such as walking or riding a bike can help rid your body of bad cholesterol. If you are young and in good shape, then activities like running or lifting weights are excellent ways to improve your health. If you are older, then even regular activities such as gardening, dancing, or vacuuming can help improve your health. Try to do a little more activity everyday and eventually you will build up a healthy base fitness level than can be used to improve your cholesterol levels with more strenuous exercise. Just get your body moving and combined with a healthy diet, you will start to see and feel the results.
No one wants to be faced a health issue as major as heart disease, which is what makes maintaining a healthy diet and exercise routine so important. Doing your part to have a healthy heart and reduce bad cholesterol will not only get your doctor and your health insurance provider (yes, that's right, if you have high cholesterol your health insurance online quotes will end up costing you way, way more!) off your case, but you will feel better as a result. It can be difficult implementing these changes, especially if they vastly differ from your current routine, but your life may depend upon it.