People are usually not concerned about cholesterol levels until they are too high and trigger other serious health concerns. However, it is important to get one’s cholesterol checked and manage high levels of this fat-like substance. High cholesterol levels can be a health hazard that increases the risk of heart disease. But, one can opt for simple lifestyle changes to lower cholesterol levels. Here is everything one should know about its management:

What is cholesterol?
Cholesterol is a lipid or fat-like substance found in the bloodstream. It is required for the body to function properly. However, too much cholesterol can be harmful and can lead to atherosclerosis or the hardening of the arteries. This can increase the risk of heart disease, stroke, and other serious health problems. There are three types of cholesterol, with each playing a specific role in the body. Understanding the types can help one learn the effects of their lifestyle and eating habits on the level of cholesterol in the body.

Low-density lipoprotein (LDL): LDL is usually known as “bad” cholesterol as it can accumulate in the arteries and form plaque.
High-density lipoprotein (HDL): HDL, on the other hand, is known as “good” cholesterol, as it helps remove LDL from the arteries.
Triglycerides: This type of substance affects one’s health and is often associated with gaining body mass and increasing the risk of diabetes. High levels of triglyceride can cause serious health problems, including an increased risk of heart attack, heart disease, and stroke.

Lifestyle changes
Unhealthy eating habits and lifestyle choices can increase the risk of heart conditions. One can introduce simple lifestyle changes to help lower cholesterol levels. Here are some of the common options to consider:

Stress management: One way to lower cholesterol levels is by reducing stress. Chronic stress has been linked with an increase in bad cholesterol and a decrease in good cholesterol levels. So, reducing stress is a crucial measure for improving cholesterol and an alternative to prescription options and surgery. A few easy ways to manage stress are:

Practicing yoga and other relaxation techniques like meditation
Getting adequate sleep every night
Dedicating some time every day to relax and de-stress

Moderate physical activity: Regular exercise has been shown to improve overall health conditions by lowering blood pressure and improving cardiovascular health. Regular moderate physical activity helps reduce LDL cholesterol levels while increasing good HDL cholesterol levels. So, one can opt for moderate-to-high-intensity aerobic exercise for 30 minutes at least five days a week. Further, any form of exercise can help, including brisk walking, preferably outdoors, or walking on the treadmill at home.

Healthy eating: Making better choices to lower cholesterol includes choosing foods low in saturated fat and cholesterol. This means making lean meats, fish, poultry, eggs, legumes (beans), nuts, and seeds one’s primary sources of protein. People with high cholesterol levels should consider completely eliminating fatty meats like bacon and sausage. Further, one should substitute saturated fats with unsaturated fats from plant-based oils such as olive or avocado oil. It is important to consult a nutritionist or a doctor before introducing drastic changes to one’s meal plans.

So, making simple lifestyle changes can go a long way in helping lower cholesterol levels. One can try incorporating some or most of these changes into their daily routine to keep heart-related conditions at bay.