5 Lifestyle Changes to Lower Cholesterol and Improve Heart Health

5 Lifestyle Changes to Lower Cholesterol

High cholesterol is a risk factor for stroke, heart disease and diabetes. It can be lowered with lifestyle changes, even without medication.

Healthy fats, like those found in avocado, nuts and olive oil; soluble fiber (like from beans and peas); exercise, weight loss and quitting smoking can all help lower your cholesterol.

1. Eat a Healthy Diet

The type of food you eat has an impact on your cholesterol levels. You should eat plenty of vegetables and fruit, especially dark green and red vegetables, plus whole grains (3 or more servings per day).

Limit saturated fats (found in animal fats like butter and lard) and trans fats, which raise your LDL “bad” cholesterol. Instead, eat heart-healthy fats such as those found in olive and canola oils, as well as nuts.

Add pulses (beans and lentils) to your diet, as they are high in fiber and protein. Also include fish rich in omega-3 fatty acids (which don’t affect your cholesterol) and other low-fat sources of lean protein, such as poultry without skin, eggs, soy products and unsalted nuts.

2. Move More

Incorporating more physical activity in your life can help lower cholesterol levels. Try to aim for at least 150 minutes of moderate exercise per week. Brisk walking, jogging, cycling and swimming are some good options.

Including more fiber in your diet can also lower your cholesterol. Fiber works by binding dietary cholesterol and fat, which helps remove them from your body. Try adding whole grains, vegetables, fruits and beans to your diet.

High cholesterol increases your risk for heart disease and stroke. If lifestyle changes alone aren’t enough to improve your cholesterol, talk to your doctor about taking medication. Medications can be used in combination with healthy lifestyle choices to reduce your risk even further.

3. Get Enough Sleep

Getting enough sleep on most nights helps to keep your cholesterol levels in check. This is because poor sleeping habits are linked to higher LDL (bad) cholesterol and triglyceride levels, which increase your risk of heart disease.

Try to aim for 7-9 hours of sleep each night to lower your cholesterol. This can be achieved by choosing low-fat milk, yoghurt and cheese; selecting lean meats (beef, pork and chicken), fish and beans; and adding more vegetables, whole grains, nuts and unsalted, unrefined oils that use healthy fats (like olive oil or canola oil).

Avoid foods that contain saturated and trans-fat. These include butter, fatty cuts of meat, full-fat dairy products, cakes and cookies, fried foods, and food that contains hydrogenated or partially hydrogenated fats (check ingredients). Choose non-fat or low-fat milk and yoghurts; cook using olive or canola oil, and select low-fat margarines instead of those with added sugar.

4. Limit Alcohol Consumption

Drinking too much alcohol is associated with high cholesterol levels. Alcohol can raise LDL (“bad”) cholesterol, reduce HDL (“good”) cholesterol and increase triglycerides. It can also cause other health problems, including high blood pressure, obesity and liver disease. Drinking alcohol can also make it more difficult for your liver to remove cholesterol from your body.

Some studies have shown that drinking red wine in moderation (one glass of wine a day for women and two for men) can improve your lipid profile and triglyceride levels, but more research is needed. However, a healthier diet and lifestyle, such as limiting alcohol consumption, controlling high blood pressure, losing weight, getting plenty of physical activity and staying away from tobacco are more important for maintaining healthy cholesterol levels.

5. Stop Smoking

Smoking increases levels of LDL, or “bad” cholesterol and blood fats called triglycerides. These can build up in the arteries, blocking blood and oxygen flow and increasing your risk of heart disease.

Quitting smoking has immediate benefits for your heart health. Within 20 minutes of putting down that last cigarette, your blood pressure and heart rate begin to drop. Within 2 to 3 weeks, your LDL levels start to go down. Within a year, your risk of a heart attack is half that of someone who never smoked.

Smoking also worsens the effect of other risk factors for heart disease like high blood pressure and diabetes. Having multiple risk factors acts like a double-whammy on your body. Smoking decreases HDL, or “good,” cholesterol and impairs its ability to remove LDL from the arteries.

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MLB broadcasts: Connecting fans to the magic of baseball.

Baseball captures hearts with its blend of strategy, skill, and the sheer thrill of unpredictable plays. Think of the Major League Baseball (MLB), a symphony of bats cracking, gloves snapping, and fans cheering. But not everyone can be in the stands or in front of the TV when the game is on. Enter MLB broadcasts – the bridge between the diamond and the devout.

America’s pastime, MLB, crackles with history and anecdotes that resonate with fans. Each game is more than a contest; it’s a chapter in an ever-evolving story. The MLB broadcast brings this story to life, connecting fans across the globe to the on-field drama. Whether it’s a rookie’s first at-bat or a seasoned pitcher’s no-hitter, the broadcast captures every moment.

The experience of watching a live MLB game extends beyond the game itself. It’s about the community, the stats, the strategies – all facets meticulously woven into the fabric of the MLB중계. For those tuning in, the broadcast provides context, background, and expert analysis, making each pitch and hit more compelling. It’s a subtle art ensuring the viewer feels every ebb and flow of the game as if they were perched in the stands.

Expect no less than the highest quality commentary and visuals from MLB broadcasts. In recent years, technological advancements have elevated the viewer’s experience. High-definition cameras and cutting-edge graphics immerse fans in the game, while the sounds from the ballpark are as clear as if you were there yourself. It’s a marvel of modern broadcasting that allows fans to witness the trajectory of a home run or the spin on a curveball in stunning detail.

The satisfaction doesn’t end after nine innings. Post-game analyses offer a platform for discussions, debates, and a deeper dive into what just unfolded. Every play, decision, and moment can be dissected, giving fans food for thought until the next game rolls around.

In conclusion, MLB broadcasts are more than streams of a sport; they’re lifelines for aficionados. They conjure the magic of baseball direct to fans, allowing them to hang on every pitch and marvel at every homerun, nurtured by a commentary that stokes their passion for the game.


Q: What is an MLB broadcast?
A: An MLB broadcast is a live streaming or telecast of a Major League Baseball game, including pre-game and post-game coverage and expert commentary.

Q: Why is the MLB중계 so important for fans?
A: It connects fans worldwide to the thrill of the game when they can’t be there in person, offering a comprehensive and immersive experience of the game.

Q: How has technology improved MLB broadcasts?
A: Advances in high-definition cameras, graphics, and sound quality have enhanced the viewer’s experience, making it more immersive and detailed than ever before.

Q: Can I watch MLB games if I’m not in the United States?
A: Yes, MLB games are broadcast internationally, and fans can watch them through various online platforms and international networks.

Q: Do MLB broadcasts include analysis and commentary?
A: Yes, MLB broadcasts typically feature expert analysis and commentary before, during, and after the games to provide insights and deepen the viewer’s understanding of the game.…