A high-fat diet and lifestyle can cause bad cholesterol to build up in your body.

Eating a healthy diet is crucial for reducing your risk of heart attack or stroke. It helps lower your blood pressure, decreases your cholesterol and helps you lose weight and stay healthier.

Increasing your intake of omega-3 fatty acids, such as fish, can help you reduce the amount of LDL cholesterol that clogs your arteries. These fats also help to reduce the amount of inflammation that can occur in your arteries.

saturated

Avoiding foods that contain saturated and trans fats is another step in reducing your cholesterol levels. This includes avoiding fried foods, microwave popcorn and packaged food that contains partially hydrogenated oils, like cookies and pastries.

Try eating more fruit, veggies and whole grains. They contain soluble fiber, which can help to flush out excess cholesterol in your body.

Soluble fiber can be found in oats, beans, peas, citrus fruits, apples, strawberries and whole grains. Adding these fiber-rich foods to your meals can help to keep bad cholesterol out of your body and increase good cholesterol.

It can also help you to feel full and energized, so you’re less likely to overeat.

Exercise

Exercise is another important aspect of keeping your cholesterol low and preventing heart disease. Even a moderate workout can improve your cardiovascular health, says Dr. Martin, adding that brisk walking and jogging can reduce your risk of heart disease.

Exercising also increases your HDL levels, which are the “good” cholesterol that help to clear plaque from your arteries. The more HDL you have, the lower your chances of developing heart disease and stroke.

The American Heart Association recommends a regular physical activity of at least 30 minutes five days a week for most adults. It’s also a good idea to incorporate strength training into your routine. This will boost your metabolic rate, maintain an efficient fat-burning rate and increase muscle tone and endurance.

vegetables

Getting your recommended daily dose of vegetables and fruit is also very important for heart health, especially when combined with other healthier foods. These nutrient-rich foods are rich in fiber, antioxidants and vitamins, which all work to keep your body healthy and prevent heart disease.

You can also include other healthy foods in your diet, such as nuts, seeds, avocados and whole grains. These nutrient-rich foods are low in saturated and trans fats, so they can help to lower your cholesterol levels while also providing other essential nutrients for your heart.

Flaxseeds, in particular, can help to lower your cholesterol levels because they can increase the level of soluble fiber in your system. Including 30 grams of flaxseeds per day can help to prevent your arteries from clogging and reducing inflammation that can lead to a heart attack.

How to Be Physically Fit

Fitness is a state of health that can improve your quality of life, increase your energy and help you feel more capable of dealing with the day-to-day stresses that we all face.

Exercise

Getting regular exercise can reduce the risk of developing certain types of cancer, heart disease and diabetes. It also helps control weight, which can lower the risk of high blood pressure and other serious conditions.

Exercising can be done in the privacy of your own home or in a gym. You can choose from a variety of exercises including running, walking, swimming and bicycling.

Aerobic activities that get your heart rate and breathing up are the best exercise choices. These activities make your heart and lungs work harder to deliver oxygen throughout your body and burn off extra fat.

Strength training and flexibility exercises build muscle strength and improve your balance, which can prevent falls. These workouts can be as simple as a few stretching or strengthening exercises, or they can include more complex movement patterns such as yoga and tai chi.

Nutrition

A healthy diet can promote physical fitness by reducing the risk of obesity and chronic diseases, according to the Harvard School of Public Health. It’s important to eat plenty of fruits and vegetables, which can also help you maintain healthy blood sugar levels.

Avoid junk food

Junk foods contain a lot of saturated fats, which are linked to increased cholesterol and heart disease. Try to eat whole grains and vegetables, and avoid processed and packaged foods that have high-fat contents. Fruits and veggies are good sources of fiber, which can help keep you full for longer periods.

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