Cholesterol is an essential component of proper metabolic functioning in the body. It is essential for the production of hormones and the flexibility of cell walls in the body. However, there are two types of cholesterol – LDL (bad cholesterol) and HDL (good cholesterol). Bad cholesterol along with triglycerides, another type of harmful fat, when build up in our bodies, stick to the walls of the arteries, and damage our hearts. It can happen as early as your 30s, depending on your lifestyle and eating habits and the amount of stress you face on a daily basis. Although heart blockages are common as we age, you shouldn’t worry about them when you’re young. Here are quick health tips to get your heart pumping healthily.
1. Consume the Right Kinds of Fat
Saturated fats and trans fats, including processed meats, fried foods, and baked foods, are bad fats that increase LDL in the body. Swap these for healthier options, especially those cooked at home. Along with using healthy cooking oils like olive oil, increase your intake of omega-3-rich foods. Omega is known to reduce triglycerides and LDL and increase HDL in the body. Almonds, ground flaxseed, walnuts and omega 3 capsules are excellent sources of omega 3 fatty acids.
2. Exercise and control weight
At least 20 minutes of exercise a day is essential to keep your cholesterol levels under control. Increasing your physical activity and getting exercise can help your body convert extra calories into energy and not store them as fat deposits. When fat deposits increase, they become harmful and make it difficult for the body to move, which increases your chances of having a heart attack.
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3. Take an Omega 3 Supplement Rich in Krill Oil
The right type of omega-3 supplement is one that is quickly absorbed by the body. For example, omega-3s derived from Antarctic krill — a crustacean found in the pristine waters of Antarctica — lower your cholesterol and triglyceride levels.
4. Cut down on your smoking and alcohol intake
Smoking directly affects the way our bodies react to cholesterol. Tobacco tar can cause cholesterol to build up faster in the arteries, and quitting has been shown to have a positive opposite effect. Excess of anything is not good and consumption of alcohol is also not good. This can put a lot of strain on your heart. Drinking in moderation is advised so that you avoid a build-up of cholesterol levels.
5. Lower Your Cortisol Levels: De-Stress
De-Stressing It’s important to understand that the stress hormone, cortisol, and heart disease are closely linked. That’s why learn to sweat, not on small things. To actively reduce your stress hormone levels in the blood, try to address the root cause of your stress and engage in yoga, meditation, music, or reading a book.
When it comes to heart health, the most likely things that immediately come to mind are healthy eating and exercise. For someone to stay in the heart-healthy range, it’s important to check cholesterol, blood pressure and blood sugar every six months. In most cases, minor lifestyle changes can show excellent results in your cholesterol levels. Nevertheless, do not hesitate to consult a doctor for tips and medicines to avoid complications in the long run.