While there is a plethora of drugs on the market that promise to lower your bad cholesterol and raise your good cholesterol, taking medication is not always the best option. There are several nasty side effects associated with cholesterol medications such as liver damage or muscle pain and weakness. Before deciding to pop a pill, remember, there are better ways to reach and maintain a normal cholesterol level. These can include lifestyle changes, changes in the types of foods you eat and changes in where you eat.
First, it should make sense that if you want to maintain a normal cholesterol level, you need to exercise. In order to lower cholesterol and prevent cholesterol build up in your arteries, you should get at least 20-30 minutes of aerobic exercise three times weekly. If you have any bad habits, such as cigarette smoking, you should quit in order to decrease your risk of heart disease. You should also limit your alcohol and sugar intake. These increase your cholesterol level by increasing the body's weight.
Another way to maintain a normal cholesterol level is to eat fish at least three times weekly. This is because certain deep sea fishes contain Omega-3 fatty acid which can lower cholesterol. The best fish to choose include mackerel, salmon and albacore tuna. When choosing other meats, pay attention to the grading of the meat. Prime cuts of meat have the greatest fat content. If possible, read labels and choose only meats with a fat content of less than three grams per ounce.
Fiber is also an important part of your diet when trying to maintain a normal cholesterol level. Ideally you should consume 20-30 grams of fiber daily. Good sources of fiber include strawberries, apples, legumes, brown rice and oats. If you are unsure if you get enough fiber in your diet, you may want to use a fiber supplement to get the ideal amount.
When trying to eat a lower cholesterol diet, it is also important to be careful where you eat. Fast food should be avoided if you want to maintain a normal cholesterol level. Although these foods are quick and easy, they are also usually high in fat and sodium. Restaurants of this type are now offering menu choices with lower fat or cholesterol. But be sure you are aware of how these foods are prepared and their ingredients before you indulge.
A final note in your attempt to maintain a normal cholesterol level, avoid foods with a high sodium content. This suggestion is mentioned because most people with a high cholesterol level also have high blood pressure. By limiting your sodium intake, you can keep your blood pressure within normal limits.
In your attempt to reach and maintain a normal cholesterol level, there are several lifestyle changes you can make to help meet this goal. Choose your foods carefully, exercise and stop smoking. Although it may seem that taking a prescription to lower your cholesterol would be easiest, it is not best for your body. By lowering your cholesterol through exercise and diet, you improve the health of your whole body.
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