Cholesterol Health Issues

Reduce Cholesterol in a Few Easy Steps

If you want to reduce cholesterol and don't know what to do, then don't think too much as here is a step by step guide to help you keep that cholesterol in check.

Step 1
Calculate your risks and your cholesterol levels too.
The first step in the direction of controlling your cholesterol is to measure your cholesterol levels. Not only you need to measure them but you also need to know how good or bad they are. If you don't know, ask your doctor about it. To control cholesterol it is also important to know your risks such as your age, smoking habits, weight, and family history of cardiac arrest or heart patients. All this will let you know how much you need to watch out.

Step 2

Talk it away.
At times people play as doctor themselves and try to keep their cholesterol on own. However, this is not right approach as you may not even know if you are suffering from high cholesterol. Get your cholesterol levels checked and understand your results by talking to your doctor. This will help you understand your condition better.

Step 3

Read the Labels.
This is a healthy practice that you must inculcate if you are dealing with high cholesterol trouble. Make sure you check the composition of food as mentioned on their labels before buying. While doing so make sure you take maximum note of the saturated fat content. Saturated fats are the ones which are solid at room temperature. These fats are your biggest enemies if you are dealing with high cholesterol. So watch out for that food label.

Step 4
Go fishing twice a week.
Omega-3, a kind of oil found in fishes such as Salmon, Tuna, Sardines, and Mackerel reduces cholesterol. This essential oil not just brings down cholesterol level but also prevents the formation of blood clots and protects you against irregular heartbeats. It is for these reasons that the American Heart Association recommends three ounces of fish twice a week.

Step 5
Eat healthy but interesting food.
The word healthy is synonymously used with boring. But this need not be the case. The idea is too look for healthier substitutes to what you eat. For instance you can use egg whites instead of whole eggs, olive oil or canola oil instead of butter and soy instead of meat.

Step 6
Work it out.
Exercising in any form is good. A regular exercise of thirty to forty five minutes is good enough to keep your cholesterol in check. Opt for fun ways to exercise such as walking, swimming, dancing, cycling if you find the gym boring. But do exercise at least 4 days a week.

Day 7

Keep check on your levels.
Monitoring your cholesterol every five years is essential. if you are undertaking cholesterol level medications or have made changes in your lifestyle, then monitor your cholesterol every four to six months to know whether the treatment is working for you or not.

Step 8

Maintain a scale.
Weighing yourself on a regular basis is essential to know whether you are on an optimum weight or not. People dealing with cholesterol should be extra vigilant about their weight as excessive weight can increase health risks.