How To Reduce Cholesterol
Some easy ways to lower your cholesterol every day
As we all know cholesterol is essential for our body but in a limit because bad cholesterol makes you unhealthy. There are mainly two types of cholesterol which are known as the Good and Bad. In this post, we will discuss how to reduce cholesterol or bad cholesterol.
The good one is essential for our body and good for our health:
- HDL (high-density lipoprotein), or “good” cholesterol, which absorbs cholesterol and carries it back to the liver. Then the liver flushes it from the body. HDL cholesterol can lower your risk for heart disease and stroke.
The Bad one which isn’t essential:
- LDL (low-density lipoprotein), or “bad” cholesterol, which is having almost all your body’s cholesterol. High levels of LDL cholesterol raise your risk for heart disease and stroke.
In this world, almost 85% people are affected by this Bad Cholesterol LDL because we are eating foods which are increasing our LDL cholesterol level knowingly. LDL cholesterol build-up fatty plaques on the walls of heart arteries, which can lead to a heart attack or stroke, this is risky but you are doing this by eating junk foods.
We all know that improving our diet by eating lots of fresh fruit and veggies, whole grains and proteins can help us in reducing cholesterol level; quitting smoking and exercising more can help, these things may harder for you if you too much addicted.
Eat heart-healthy foods
If you have years of unhealthy eating under your belt, making some changes to your diet will definitely reduce cholesterol in your body and improve your overall and heart health. Add these mentioned items in your diet see the good results.
Tea is known for its antioxidant quality and after many claims, it is also used these days for its cancer-fighting quality, it is also a great defense against high LDL cholesterol levels. According to many research, black tea has been shown to reduce blood lipids by up to 10% in only a few weeks. Black tea may also help in reducing the risk of coronary heart disease.
Without knowing benefits of something we can’t take pleasure like nuts, people who intake 50 grams of whole walnuts six days a week for a month lowered their total cholesterol by 6.5% and LDL cholesterol by 9.3%. Almonds and cashews are other good options. Its well known that nuts are heart healthy, they’re also high in calories, so practice portion control—50 grams is about a 12-15 pcs.
Beans are fiber-rich which lowers your LDL cholesterol by 8%, at them to your meals. The beans are present in many varieties like black, kidney, pinto beans and there are some more which are healthy for your heart and gives your body one-third part of fiber needs.
The Garlic makes every dish marvelous by its taste, it’s not just tasty but it also has man health benefits. Garlic helps in prevention of blood clots, reduces blood pressure, and protect against infections, it also helps stop artery-clogging plaque at its earliest stage by keeping cholesterol particles from sticking to artery walls. Try it in your daily meals around 2-4 fresh cloves a day, and consider making these 3 delicious recipes that use garlic.
This is one of the most helpful items for everyone and especially for those who like fried snacks. MUFA (monounsaturated fatty acids) presents in it which lower LDL cholesterol and helps in reducing fat which comes from other unhealthy oily foods. It will be used for almost every dish which requires oil. Eat foods rich in omega-3 fatty acids.
Choose healthier fats
Saturated fats, found primarily in red meat and dairy products, raise your total cholesterol and low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol. As a rule, you should get less than 7 percent of your daily calories from saturated fat. Choose leaner cuts of meat, low-fat dairy, and monounsaturated fats — found in olive and canola oils — for healthier options.
Eliminate trans fats
The trans fats increase cholesterol levels by increasing the “bad” cholesterol and lowering the “good” cholesterol. This awful mix expands the danger of heart assaults. Trans fats can be found in broiled nourishments and numerous business items, for example, treats, saltines, and bite cakes. In any case, don’t depend on bundles that are marked “trans sans fat.” In the United States, if a nourishment contains under 0.5 grams of trans fat in a serving, it can be named “trans-fat-free.”Even little measures of trans fat can include in the event that you eat sustenances that contain little measures of trans fat. Read the fixing list, and maintain a strategic distance from sustenances with halfway hydrogenated oils.
Exercise on most days of the week and increase your physical activity
Exercise is a must required thing because of busy schedules which can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the “good” cholesterol. With your doctor’s OK, work up to at least 30 minutes of exercise a day.
Adding a physical activity, even in 10-minute intervals several times a day, can help you begin to lose weight. Just be sure that you can keep up the changes you decide to make. Consider:
- Swimming laps
- Playing a favorite sport
- Taking a brisk daily walk during your lunch hour
- Riding your bike to work
If you smoke, stop it or quit it. Quitting might improve your HDL cholesterol level. And the benefits don’t end there you will also see many changes like within 20 minutes of quitting, your blood pressure and heart rate decrease. In one year after quitting, your risk of heart disease is half that of a smoker. After 15 years of nonsmoking, your risk of heart disease is similar to someone who never smoked.
If you are little obese or having even a few extra pounds will increase cholesterol. Losing as little as 5 to 10 percent of your weight can improve cholesterol levels. Analyze your eating habits and daily routine, consider your challenges to weight loss and ways to overcome them.
Sometimes you eat when you’re bored or frustrated, take a walk instead. If you are having fast food for lunch every day, pack something healthier from home. For snacks, munch on carrot sticks or air-popped popcorn instead of potato chips. Don’t eat mindlessly.
And look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator or parking farther from your office.
Now and again you eat when you’re exhausted or baffled, go out for a stroll. On the off chance that you are having junk food for lunch each day, pack something more beneficial from home. For snacks, crunch on carrot sticks or air-popped popcorn rather than potato chips. Try not to eat thoughtlessly.
What’s more, search for approaches to fuse greater action into your day by day normal, for example, utilizing the stairs as opposed to taking the lift or stopping more remote from your office.
Drink alcohol only in moderation
Direct utilization of liquor has been connected with more elevated amounts of HDL cholesterol — yet the advantages aren’t sufficiently solid to suggest liquor for any individual who doesn’t as of now drink. In the event that you drink liquor, do as such with some restraint. For sound grown-ups, that implies up to one drink multi-day for ladies all things considered and men more seasoned than age 65, and up to two beverages per day for men age 65 and more youthful. An excessive amount of liquor can prompt genuine medical issues, including hypertension, heart disappointment, and stroke.
Thanks For Reading…