How to Reduce Cholesterol Lipids
Cholesterol is a fat, specifically a lipid, found in your body and consumed in food. There are two types of cholesterol: LDL cholesterol and HDL cholesterol. LDL cholesterol is bad cholesterol with high levels being linked to heart disease and stroke risk. HDL is good cholesterol and helps reduce your risk of these conditions. When lowering your cholesterol numbers, you are trying to lower your LDL cholesterol.
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Instructions
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How to Reduce Cholesterol Lipids
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Consume a low-fat diet. Limit the amount of saturated fat that you eat to no more than 7 percent of your daily consumption with no more than 35 percent of your total caloric intake being from all fats.
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Eat more fiber. Whole grains, fruits and vegetables increase insoluble fiber in your diet and help eliminate excess cholesterol consumed in food.
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Consume Omega-3 fatty acids. This is available in supplements or through certain foods, such as cold-water fish, including mackerel, tuna and salmon.
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Lose weight. If you are overweight, losing the extra pounds will help lower your cholesterol.
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Exercise regularly. Daily exercise promotes weight loss, improves circulation and may increase your HDL. The American Heart Association says you should have physical activity for at least 30 minutes on most days, if not daily. You can break up your time into two or three sessions if necessary.
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Take your medication and talk to your doctor about a program to monitor your success.
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Avoid smoking and alcohol. These are linked to increases in LDL cholesterol levels.
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Tips & Warnings
Always consult with your doctor before starting any new diet or exercise program.
