You don’t need medication to regulate cholesterol levels

If you’re one of those people who have trouble keeping cholesterol at a healthy level, that doesn’t mean you should start taking medication right away to control it. Constant changes in daily life, such as introducing the body to the method of exercise, losing excess weight and adapting to new healthy eating habits, can regulate cholesterol levels by 30 percent!

Even if you take medications to regulate cholesterol levels, it’s best to take them in small amounts and doses.

It takes most people about six months, and some as much as a year, to adjust to lifestyle changes. So if you are one of them then patience is a MUST!

A healthy lifestyle is not accepted immediately, but it takes time.

In this article we will bring to your attention the most important changes to make them as soon as possible and adjust your cholesterol levels along with the health of the whole body.

• Lose those extra pounds from your body

It is enough to lose just 7% of your excess body fat to see a significant difference in terms of regulating cholesterol and reducing the risk of possible heart disease.

The process of losing weight is best to be introduced through healthy eating patterns along with the method of regular exercise. Just exercising won’t get you everything you need to lose weight. You also need to pay attention to total calorie intake. Most people put an excessive amount of calories in their bodies and don’t even know what that means. Reducing calorie intake is the best way to shed those excess pounds.

Perhaps most importantly, many people don’t realize that diet is key.

A balanced and healthy diet is much more important than daily training.

• Exercise 3 to 4 days a week, for no more than 60 minutes

Regardless of whether you are overweight or not,exercise is the best way to increase good cholesterol levels. Most experts determine the risk of heart disease by measuring HDL cholesterol levels. Interval training is definitely the best way to regulate cholesterol, burn calories burned and speed up your metabolism and physical condition.

During an aerobic activity, every few minutes, increase the pace for 30 seconds or 1 minute and then return to the slower pace. This provides effective interval training that produces excellent results. Sport is especially important if you want to maintain your body’s vitality. If you have health problems with your joints, consider engaging in aerobic activities that don’t put a lot of stress and strain on the joints. Swimming is a perfect example of an activity that can train your aerobic body skills while relaxing your muscles and not putting stress on any joint in your body.

• Carefully choose the right foods – Forget fries and hamburgers

It is obvious that you need to reduce your intake of foods containing saturated and trans fats and you should increase your intake of foods containing monounsaturated fats (nuts, avocado, olive oil), omega-3 fatty acids (tuna, sardines , flax and salmon), legumes, cereals and all kinds of fruits and vegetables, especially blueberries and pomegranate.

By consuming these healthy foods, you will definitely change your cholesterol levels. Please ALWAYS write down the amount you import! This way you don’t burn too many calories.

• Take supplements that contain fiber

Certain types of soluble fibers can help regulate cholesterol levels in the body, but most people don’t import the recommended amount of these fibers, which is around 7g per day.

For this reason, most experts recommend that people should start taking soluble fiber supplements, but after prior consultation with a doctor, pharmacist or nutritionist. One study found that getting enough soluble fiber can drastically lower levels of bad cholesterol, also known as LDL.

• Watch your alcohol consumption

If you are an alcohol lover, you should always know how much you should consume.

To maintain normal cholesterol levels, you should always prefer red wine over other alcoholic beverages. It is recommended for women to have a glass of red wine a day and for men two glasses a day. Red wine can definitely improve total cholesterol levels and therefore the health of your entire body.

• Say no to smoking

Smoking lowers HDL cholesterol levels. The good news is that once you stop smoking, HDL cholesterol levels can return to normal. After a year of quitting smoking, the risk of developing heart disease is almost the same as that of non-smokers.