Write an article based on this "Exercise for 30 minutes every day. Eat foods rich in soluble fiber. Consume polyunsaturated fats. Quit smoking. Ask your doctor if you should take a cholesterol-lowering drug."
Whether your cholesterol test results came out high or you're just trying to maintain your good levels, you can help ensure a positive result at your next lipid test by making some basic lifestyle changes. Perhaps most importantly, physical activity is essential to raising levels of high-density lipoproteins (HDL)or "good cholesterol" as it is often called. Aim for at least 30 minutes of aerobic exercise, such as brisk walking, cycling, jogging, or swimming, per day. Daily exercise can also be invaluable for managing one's weight. This is important for lowering your cholesterol levels, as excess weight has been linked to high cholesterol and heart disease as a risk factor. Soluble fiber is important to a cholesterol-conscious diet, as it binds to cholesterol in the digestive tract and gets it out of the body. It's recommended that you consume at least 20-35 grams of fiber a day, with five to ten grams of that being of the soluble variety. Some fiber-rich foods include oats barley, oat bran, beans, and eggplant. Including polyunsaturated fats in your diet can directly lower your low-density lipoproteins (LDL)or "bad cholesterol" levels. Eat plenty of foods rich in these 'good fats'for example, nuts, vegetable oils, and fatty fishand you may be able to get better results on your very next cholesterol test without taking any medication or supplements. Also be sure to avoid saturated fats and trans fats! Trans and saturated fats have been linked to heart disease and high 'bad cholesterol' levels, so keep them out of your diet at all costs. Trans fats are designed to extend shelf life, so you'll find them mostly in fast food and highly processed products. Smoking is one of the risk factors most strongly correlated to high cholesterol and heart disease. If you're a smoker, consider quitting this highly addictive habit for a plethora of health benefits. In addition to improving respiratory health and decreasing your chances of contracting cancer, you'll also improve your HDL cholesterol levels. The cardiovascular benefits of quitting are so significant that it halves your risk of heart disease after just one year. If your doctor deems it prudent, you might be prescribed a regular medicine to help lower your cholesterol. Statins, bile acid sequestrants, nicotinic acid, fibric acids, and cholesterol absorption inhibitors are all popular drugs with demonstrated success in this capacity. Even if you end up taking a cholesterol lowering drug, you'll still need to make corresponding lifestyle changes, such as performing daily exercise and monitoring your diet.