Upfit Academy in New York, NY, focuses on creating a healthier, better version of you. There are many things you can do to avoid serious conditions or improve issues you already have. In fact, you can improve your chances of having healthy cholesterol levels by using these tips provided. A poor cholesterol profile can lead to atherosclerosis, gall stones, heart attack and memory loss. Having the right balance of good cholesterol to bad cholesterol can make the difference. You can lower your bad cholesterol or overall cholesterol levels by making a few changes.
Improve your fiber intake.
Fiber comes in two varieties. There’s soluble fiber and insoluble fiber. Soluble fiber dissolves to a gel after it’s consumed. Insoluble fiber can’t be digested and provides bulk in the stool. Soluble fiber helps your cholesterol levels by increasing the HDL cholesterol levels and reducing the LDL cholesterol. LDL cholesterol is the bad cholesterol that can oxidize in your blood vessels, especially if there’s a lot in your blood stream. Soluble fiber creates a gel that traps the bad cholesterol but also feeds beneficial microbes in the gut that lower cholesterol levels. Increasing oranges, pears, peaches, oatmeal and other high soluble fiber foods in your diet can help lower bad cholesterol levels.
Change your diet to eliminate trans fats.
Trans fats, also called partially hydrogenated vegetable oil are still found in many baked goods, margarine and crackers. They can raise overall cholesterol levels. While the FDA banned the use of hydrogenated vegetable oil, trans fats can also be found in some donuts, commercial pies, biscuits, some brands of microwave dinners, some pancake and waffle mixes, frozen and creamy beverages, ice cream, pudding cups, coffee creamer, microwave popcorn and crackers. Cut these out of your diet and replace them with healthier options to lower overall cholesterol levels.
Increase the amount of Omega-3 levels.
There’s a fine balance between omega-3 and omega-6 fatty acids that is necessary for a healthy body. The ratio of the two can range anywhere from one part omega-3 to four parts Omega-6 all the way to four parts omega-3 to one part omega-6. However, in the American diet, the ratio tends to be as high as 16 to 1 with the 16 being omega-6. Omega-3 is anti-inflammatory, while omega-6 is inflammatory. Increase your omega-3 by consuming more fatty fish, such as salmon and mackerel, eating more walnuts and flaxseed.
- Switching from traditional eggs to free-range or pastured eggs and grass fed beef can help improve the omega-3 profile and lower your cholesterol levels.
- Increasing your physical activity will raise your good, LDL, cholesterol levels. Getting 30 minutes of exercise five times a week can make a difference, even if it’s broken down to short intervals several times a day.
- If you smoke, stop smoking. It will make a big difference in your lung function and circulation within a few months. If you drink alcohol, drink in moderation. That means one drink for women and two for men each day.
- Lose weight. If you change your diet and increase exercise, you’re on your way to making this important change.
For more information, contact us today at UpFit Training Academy