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Cholesterol is a fat-like substance that’s found naturally throughout your body.  In general, your body needs cholesterol to produce substances like certain hormones and Vitamin D that contribute to your body’s digestive system.  Naturally, your body creates the proper amount of cholesterol that it needs to function properly; however, many people struggle with battling high cholesterol that can lead to heart problems and other health issues.  Luckily, high cholesterol can be managed and reduced with the right steps:

Reduce Consumption of Saturated & Trans Fats

Saturated fats and Trans fats are both large contributors to a rise in your cholesterol level.  Saturated fats are primarily found in red meat and some dairy products that are high in fat. Reducing your consumption of these foods lowers your intake of low-density lipoprotein (LDL) cholesterol; LDL cholesterol is commonly referred to as “bad” cholesterol.  Additionally, many non-perishable items you purchase from the grocery store, such as butter and margarine, or sweets like cookies and cakes, can be high in trans fats.

Boost Your Soluble Fiber Intake

Just like fats, there are both good fiber, and bad fiber.  Soluble fiber, the good kind, can be found in many natural foods such as beans, avocados, broccoli, oats, and flax seeds, to mention just a few.  Soluble fiber blends well within your gut, reduces high blood sugar, improves digestion, and can contribute to lowering your cholesterol.

Adopt Healthy Exercise Routines

Exercise has multiple benefits, including the fact that it is a great way to combat and reduce LDL cholesterol.  You can incorporate lightweight exercises or any type of aerobic activity that will increase your heart rate and get your blood flowing. According to Healthline, physical activity that elevates the heart rate to 85% of its maximum increases HDL and decreasing LDL.  “The longer the duration, the greater the effects”

Manage Your Weight

With the combination of eating right, limiting your consumption of bad fats, and incorporating regular exercise, you can naturally combat any unwanted weight gain.  Maintaining a healthy weight and body fat index contributes to the way your body absorbs and produces cholesterol. Like exercise, maintaining a healthy weight can increase good HDL cholesterol, while reducing bad LDL cholesterol.

High cholesterol can have serious negative impacts on your heart and overall health.  Following a few of these tips can help reduce your risk.