Cholesterol has numerous functions to perform in the body. In many cases, it even fosters flexibility in the cell walls. This is important for the creation of diverse hormones in the human body. So, this cholesterol that the body can utilise for the good is called good cholesterol. However, too much cholesterol can intensify concerns for your health. These are called bad cholesterol.
There are certain precautions one can take to manage Cholesterol and heart rate. But in this article, we will only mention the most natural ways you can make this happen.
1. Physical Exercise
Heart health can be difficult to manage. However, by performing physical exercise, you can easily keep a check on it. Physical fitness can also help reduce the risks of Obesity to a considerable extent. As it encourages healthy weight loss, it also improves the production of good cholesterol in the body. That is why studies show that individuals should perform nearly 150 minutes of potential Aerobic workout every week.
Any sedentary person can practice moderate workouts to help see benefits on their heart health on time. Remember that the more intense your exercise is, the better your heart health is likely to be. This will also help manage weight properly and keep the Triglycerides levels in check. Thus, it can severely help you.
2. Give Up On Smoking
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Smoking can take a direct toll on your heart health. It also significantly increases the heart rate, which can also eventually cause irregular heart rhythm. With such symptoms, the risk of a stroke only increases. If you do not want your cholesterol levels and heart rate to go up, it is best to avoid smoking as far as possible. Cigarettes generally consist of an element known as Acrolein.
This is very toxic for the human body and may cause problems when absorbed by the lungs. According to research, it is believed to damage the good cholesterol in the body and increase the bad cholesterol levels.
3. Consume Soluble Fiber
Our body contains some beneficial bacteria that can easily digest soluble fibre. In fact, it is important for them to receive enough soluble fibre so these bacteria in the body can carry out their functions properly. These food bacteria can also help reduce bad cholesterol levels in the body considerably. Soluble fibres can also help abstain the body from various harmful diseases.
Fruits, Peas and Flaxseeds are some of the most important sources of soluble fibre to consume right away. Oat Cereals and Brussel Sprouts are also good sources of this nutrient. So, you can expect to have good cholesterol and a resting heart rate in no time.
4. Limit Alcohol Intake
For those who drink alcohol too often and too much, their cholesterol problems can elevate sooner than ever. Alcohol can instantly accelerate the risk of bad cholesterol, leading to a severe increase in the risk of strokes. That is why experts recommend not more than 1 to 2 glasses of alcohol per day. You can also seek the help of your health expert if you wish to understand how much alcohol you must drink in a day for your good health.
5. Reduce Stress
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Stress can incessantly encourage bad cholesterol and low heart rate. This means you can be at a higher risk of heart failure and other heart problems. Using relaxing techniques like Meditation and Yoga can help relax the muscles and subside stress. This, in turn, can help balance out the cholesterol levels in your body and rest the heart rate too.
You could also try staying more active throughout the day. Consuming a balanced diet could also foster your heart health further. Also, do not forget to focus comprehensively on sound sleep to improve your condition.
6. Consume Supplements
If your doctor provides dietary supplements, it could be another great way to lower cholesterol levels. Flaxseed, Chia, Garlic and Soy are some of the best dietary supplements that can aid your cholesterol problems right on time. In many cases, the doctor may even recommend medications to boost the speed of the process. In those cases, they may also recommend the accurate doses required for the medications you need to consume. However, you may also experience certain side effects for which you might need to speak to your doctor.
7. Drink Green Tea
Green Tea contains natural ingredients that help decrease cholesterol levels automatically. It may also help foster absorption. According to the sources, nearly 375mg of Green Tea per day might help decrease cholesterol levels. It is a good habit to drink Green tea every morning when you wake up. You can also use it as a dietary supplement in need. But however safe it is to drink Green Tea, we will advise you to consult your doctor first.
8. Increase Omega-3 Consumption
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Triglycerides are a form of fat that is directly responsible for the acceleration of heart diseases in the human body. Omega-3 consumption can successfully impact these Triglycerides and cut down on the risks of heart diseases. Nearly 4 grams of this nutrient in your food daily can help keep Triglyceride levels at a low. Seeds, Fatty Fish, and Plant oils are some of the best ways to improve Omega-3 consumption.
Salmon, Tuna and Herring are also some of the different fishes that can help you receive a good amount of Omega-3 in the body. You can also seek the assistance of a health expert to know more about how you can improve this.
The Bottom Line
Following a healthy diet is important to keep your health in check. But more importantly, it is prudent to understand how the different healthy foods can help you. If you are someone who has been suffering from cholesterol and heart rate problems for quite some time now, it is a good practice to consume these foods. However, we will recommend you first consult your health expert before you take a chance. They are most likely to help you out on time.
