African Americans may be slightly less likely than other ethnicities to have high cholesterol levels, but there’s still cause for concern. According to recent data, Black people are still at a higher risk of developing heart disease. That means you should never take your elevated cholesterol levels lightly. Here are a few ways that you can easily keep your cholesterol in check.
Studies have shown that increasing your fiber intake can reduce your cholesterol levels by as much as 10%.
That’s because fiber plays a major role in helping your digestive system remove cholesterol from your body. Plants are typically the best source of fiber but there’s nothing wrong with adding a fiber supplement while you’re adjusting your diet.
In many cases, persons think about going on a diet when they hear about their high cholesterol levels. Reducing your intake of carbohydrates, however, might not be the best way to go.
When looking for the right carbs to eat, consider complex ones such as whole grains and starchy vegetables. While you’re at it, stay away from the refined carbs that are bad for your overall health.
Along with getting your fiber from plants, plant-based proteins are another great way to meet your nutritional needs without negatively affecting your cholesterol level.
Replacing some animal-based proteins with plant-based ones can also lower your risk of heart disease. Some of your options include beans, legumes, tree nuts, and seeds.
As with carbs, it’s not just cutting down on fats that will make you healthy. Instead, you need to focus on which fats you’re letting into your diet. The omega-3 fats that are found in fatty fish as well as the poly- and monounsaturated fats that you can get from plants like avocados are great for lowering your bad cholesterol.
A healthy digestive system has been shown to have a positive impact on lowering bad cholesterol. One way to ensure that your system is healthy is to maintain a balanced gut microbiome.
That’s basically making sure that the good bacteria in your stomach get the nutrition they need to keep your body’s systems working well. Probiotic foods like kimchi and sauerkraut are great options. Since these are fermented foods, keep an eye on the salt content. Probiotic supplements may also be helpful if you can’t add these foods to your diet.
Smoking doesn’t just affect your lungs. When it comes to cholesterol, it’s been found that smoking can affect the levels of good cholesterol in your body. That’s the last thing you need when you’re trying to prevent heart disease. If you’re smoking, stop quickly and use all the resources you need to remain tobacco-free.
You might not need to quit drinking altogether depending on what your doctor says but you do have to watch how much you drink.
According to the American Heart Association, women can have one drink while men can have two. However, this may change depending on the type of drink you’re having. For example, the rules for beer would be different from those for hard liquor.
Exercising plays a huge role in getting your cholesterol level down. Health experts suggest getting a minimum of 30 minutes of moderate exercise per day.
Don’t think that you’re limited to the physical activities you can try out, especially if moderate exercise is too much for you. Do your research and see what could work for you. The important thing is to keep moving.
High cholesterol levels are an issue that all African Americans need to pay attention to. If you’ve been diagnosed with this medical issue, start taking steps now to lower the bad cholesterol while keeping the good cholesterol.
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