Lowering your cholesterol

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Keeping an eye on your cholesterol levels and maintaining a healthy level is essential if you want to remain healthy. There are many ways in which we can reduce the amount of cholesterol to ensure it remains at levels within the guidelines and to avoid illnesses such as heart disease. Here are some ways you can successfully lower your cholesterol level.

Changing your diet and eating your way to a lower cholesterol level is the easiest way, tips for doing this include:

Burn off at least as many calories as you eat during the course of a day

Make sure that you get at least 30 minutes of exercise every day of the week

Eat a wide variety of foods that are rich in nutrients

Include at least 5 portions of fruit and vegetables per day in your diet

Eat lost of high-fiber, wholegrain foods in your diet

Include fish in your diet at least twice a week

Cut foods poor in nutrients out of your diet

Cut down on the amount of trans-fat and saturated fat foods in your diet

Remove the skin from chicken and eat only lean meat in your diet

Only include fat free and low fat dairy products in your diet

In order to reduce trans fat in your diet cut out foods containing partially hydrogenated vegetable oil

Include very little or no salt in your diet

Only drink alcohol in moderation

• Always read nutritional labels on food

You can keep your levels of cholesterol under control by exercising on a regular basis and here are some tips for getting started on a fitness program:

Start off slowly and gradually build up until you are getting 30 minutes of exercise per day

Make your daily workout become a part of your life by doing it at the same time everyday whenever possible

Make sure you drink enough water to ensure that you don’t dehydrate

Enjoy your workout by joining a gym or working out with a friend

Keep a journal of your workout and write down the benefits you feel after exercising

Walk instead of taking the elevator, leave the car at home or walk or cycle to work

Vary your routine, go swimming one day, cycling the next, walking e.t.c

If you feel unwell then take a break from exercising and pick up your routine when you are feeling better

You should also aim to make changes to your lifestyle in order to keep your levels of cholesterol down and here are some tips for making those changes:

Get nutritional and physical advice from a healthcare professional

Always read food labels so you know how much fat, sodium and other ingredients you are eating in your diet

If you smoke or drink then seriously consider giving up

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