Cholesterol is a wax-like fat substance found in all cells of the body.  Certain levels of cholesterol are essential for ensuring the proper functioning of hormones.

However, if cholesterol levels rise unexpectedly, it can lead to a whole lot of heart problems.

According to the WHO, increased levels of cholesterol cause nearly 2.6 million deaths.

If you want to lead a better life with a healthier heart, then you need to keep your cholesterol levels in check.  Want to know how to do that? Then let’s keep reading!

1. Choose Better Fat Alternatives

Both total fat and saturated fat that you consume throughout the day should be in moderation.  As a rule of thumb, the total dietary fats in your daily calories should not be more than 25-35%. Less than 7% of your daily calories should be from saturated fats.

For example, if you consume about 1200 calories every day, about 8 grams should be the upper limit for saturated fat.

Similarly, if your daily calorie intake is 2500, the saturated fat has to be a maximum of 17 grams.

Saturated fat should be kept in moderation because it increases your low-density lipoprotein (LDL) or bad fat.  Food items like baked goods, chocolates, and deep-fried foods contain high levels of LDL.

2. Focus on Monosaturated Fats

Many doctors recommend an overall low-fat diet for managing cholesterol, but a more effective way is to have a diet rich in monosaturated fats.

For example, extra virgin olive oil from Italy (or EVOO) is one of the best types of cooking oil since it contains compounds that prevent the formation of free radicals.  So, consider using EVOO for most cooking purposes over other oils.

Other than that, you should also consume food items, including nuts, such as almonds and cashews, avocados, and nut butter.

Mediterranean diet is considered to be a good source of monosaturated fats as it focuses more on seeds, legumes, and seafood.  Try consuming moderate levels of yogurt and poultry, and avoid red meat, sweetened beverages, and alcohol.

3. Consume Soluble Fiber

Soluble fiber can be found in most plants and whole grains.  When you prioritize a diet rich in soluble fiber, you can reduce your LDL and cholesterol levels, which can protect you against a host of cardiovascular diseases.

Some of the best soluble fiber sources are oat cereals, beans and lentils, Brussels sprouts, peas, and flaxseeds.  Fruits like mangoes, figs, guavas, and plums are also rich in these molecules.

These fiber molecules bind to cholesterol molecules in the intestines and prevent them from being reabsorbed into the body.  However, consuming too much soluble fiber can cause stomach problems, so make sure you drink plenty of water.

4. Work Out Every Day

Along with a healthy diet, you also need to exercise and keep yourself fit.  Working out every day not only reduces cholesterol levels but also keeps you mentally satisfied.

Doctors usually recommend at least 30 minutes of exercise every day.  If you aren’t in the habit of exercising, try starting with something mild, such as walking or light jogging.  From there, try taking things up a step, such as running and exercising on the treadmill.

You can also participate in sports like football, badminton, and swimming, which will burn calories and help you reduce cholesterol levels by moving them to the liver and then eliminating them.  Your heart will also stay healthier!

5. Quit Smoking and Drinking

Harmful habits like smoking and drinking can shoot up your cholesterol levels.  This is why it’s important to quit these habits.

For example, within just 20 minutes of quitting smoking, your blood pressure and heart rate will improve and get back to normal.

If you’re able to quit smoking for three months, your blood circulation and lung functions will also start to improve, thereby keeping your heart healthier.

When it comes to drinking, consuming too much alcohol increases triglycerides, which contribute to high cholesterol levels.  Quitting drinking allows blood vessels to function properly and prevents the buildup of cholesterol in them.

Conclusion

At times, lifestyle changes might not be enough to reduce cholesterol levels. In these cases, it’s best to consult a doctor.  However, if you’re already on medication or any form of cholesterol-reducing therapy, you should still incorporate positive lifestyle changes to keep your heart working properly.