Page 22 - Florida Sentinel 6-25-21

Health
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.
Kick That Smoking Habit
Smoking doesn’t just affect your lungs. When it comes to cho- lesterol, it’s been found that smok- ing can affect the levels of good cholesterol in your body. That’s the last thing you need when you’re trying to prevent heart dis- ease. If you’re smoking, stop quickly and use all the resources you need to remain tobacco-free.
Cut Down On The Alcohol
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 differ- ent from those for hard liquor.
Try Some Probiotics
A healthy digestive system has been shown to have a posi- tive impact on lowering bad cho- lesterol. One way to ensure that your system is healthy is to maintain a balanced gut micro- biome.
That’s basically making sure that the good bacteria in your stomach get the nutrition they need to keep your body’s sys- tems working well. Probiotic foods like kimchi and sauer- kraut are great options. Since these are fermented foods, keep an eye on the salt content. Pro- biotic supplements may also be helpful if you can’t add these foods to your diet.
Add More Fiber To Your Diet
Studies have shown that in- creasing your fiber intake can reduce your cholesterol levels by as much as 10%.
That’s because fiber plays a major role in helping your di- gestive system remove choles- terol 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.
Look For More Plant-Based Foods
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.
Don’t Shy Away From Carbs
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 veg- etables. While you’re at it, stay away from the refined carbs that are bad for your overall health.
Get Some Exercise
Exercising plays a huge role in getting your cholesterol level down. Health experts suggest getting a minimum of 30 min- utes of moderate exercise per day.
Don’t think that you’re lim- ited to the physical activities you can try out, especially if moder- ate exercise is too much for you. Do your research and see what could work for you. The impor- tant thing is to keep moving.
High cholesterol levels are an issue that all African Ameri- cans 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 choles- terol.
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