9 Tips for Improving Cholesterol Levels
by Noa Miller
LDL cholesterol that is too high is a health risk while high HDL cholesterol is a health benefit. You might have heard of LDL called “bad cholesterol” and HDL “good cholesterol". If your LDL is too high, consider trying some of the following ideas:
1. Make sure you are eating enough.
One effect of the body not getting enough to eat is high LDL cholesterol. This is because malnutrition affects how the liver functions.
2. Make sure you are getting enough sleep.
Sleep deprivation can lower LDL cholesterol and raise HDL cholesterol.
3. Try reducing stress.
Mindfulness practice, finding activities that spark joy, deep breathing techniques, and psychotherapy are just some ways to reduce stress and with it, reduce LDL cholesterol.
4. Increase soluble fiber.
Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears .
5. Try a supplement.
Plant stanols and sterols are great at lowering LDL. Cholestoff Plus is one option that works well.
6. Include dairy products.
The whey protein in dairy products can potentially lower both LDL cholesterol and total cholesterol as well as blood pressure.
7. Quit smoking.
Quitting smoking improves your HDL cholesterol level. The benefits occur quickly.
8. Consider exercise.
In someone who is eating enough to support exercise, exercise can be a valuable tool in raising HDL cholesterol.
9. Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids don't affect LDL cholesterol. But they have other heart-healthy benefits, including reducing blood pressure. Foods with omega-3 fatty acids include salmon, mackerel, herring, walnuts and flaxseeds.