New Delhi: High cholesterol has become a common problem in today's fast-paced and unhealthy lifestyle. High cholesterol is a major cause of heart disease, stroke, and other serious illnesses. But the good news is that even small lifestyle changes can help reduce cholesterol levels. In fact, diet and lifestyle play a major role in increasing cholesterol. Therefore, if these are improved, cholesterol levels can be reduced. Let's learn about lifestyle changes to reduce cholesterol. Make smart dietary changes As you know, diet directly affects your cholesterol levels. Therefore, focusing on diet is essential to reduce cholesterol. Avoid saturated and trans fats - Try to minimize the amount of unhealthy fats in your diet. Avoid processed foods, fried foods, red meat, and full-cream dairy products. Choose healthier options instead. Increase fiber intake - Soluble fiber lowers bad cholesterol in the body. Include oats, oatmeal, kidney beans, apples, oranges, pears, and plenty of vegetables in your diet. Include healthy fats - Monounsaturated and polyunsaturated fats help increase good cholesterol. Include walnuts, almonds, flax seeds, salmon, mackerel, olive oil, and avocados in your diet. Regular physical exercise Physical inactivity contributes to bad cholesterol. Regular exercise not only lowers bad cholesterol but also increases good cholesterol levels. Start with small goals - If you don't want to join a gym right away, that's okay. Start with a brisk walk of 30-45 minutes daily. Don't just do the same exercise routine—include cardio (such as cycling, swimming, jogging) some days a week and strength training (such as bodyweight exercises, yoga) some days. Among yoga poses, Surya Namaskar, Kapalabhati Pranayama, and Ardha Matsyendrasana are particularly beneficial for lowering cholesterol. Small ways to stay active—use the stairs instead of the elevator, walk to the nearby store, take frequent breaks at the office for a short walk. Weight and Stress Management Excess weight and stress both contribute to increased cholesterol. Controlling them is crucial for lowering cholesterol. Lose weight—If you are overweight, losing just 5-10% can significantly improve cholesterol levels. A healthy diet and regular exercise will also help with weight loss. Say goodbye to stress—Chronic stress can increase cholesterol levels in the body. To reduce stress, do meditation, deep breathing exercises, sleep for 7-8 hours and take time out for your hobbies.
