Top 10 ways to reduce your cholesterol levels
High cholesterol levels not only indicate an unhea lthy, inactive lifestyle and food choices but also increase you r risk for heart attack and many other types of diseases. As we are sure your doctor would have prescribed medicines to reduce cholesterol levels in your blood, we suggest certain time- tested changes that will complement your medi cation and help you in maintaining your cholesterol levels.
- Intake healthy fats: Saturated fats found in red meat increase your total cholesterol and LDL (bad cholesterol).
Your daily calories should only have 7% of saturated fat. Eat mono – saturated fats that are found in olive oil, canola oil, lean meats, and low – fat dairy.
Say goodbye to trans fats: LDL called the bad cholesterol is increased by the consumption of trans fats, thus reducing the good cholesterol (HDL) levels. The r ise in trans-fat levels and bad cholesterol levels in your body will only increase your chances of heart attack. Thus, you must avoid fried and fast food items like French fries, potato wedges, cookies, and crackers. Even packagings that read ‘no tr ans fats’ sometimes have some traces of trans fat in them. It is safer to avoid eating them to control your cholesterol levels.
Include food rich in omega-3 fatty acids: You can get your omega-3 requirements from foods like salmon, walnuts, mackerel and herring, almonds, and flax seeds. Make sure to include these foods in your diet every day. Omega-3 helps in increas ing HDL levels or good cholesterol levels, which further helps to reduce high blood pressure.
Eat fibers : Soluble fiber found in oats, oat bran, beans, lentils, and vegetables lower LDL or bad cholesterol levels. Thus consuming fibrous food is beneficial for the heart. You can consume oats for breakfast, which will not only control your cholesterol but also help you in losing as well as maintaining body weight.
Consume whey proteins: The two types of proteins found in dairy are casein and whey. Whey protein comes in extracted form and is easily available in the marke t. However, you must consult your doctor before taking whey protein which can be found at any supermarket or fitness store near you.
Quit smoking: If you smoke, we are sure you would have heard your doctor asking you to quit the same. And we are not sorry to reiterate, once you quit smoking, you will be able to see changes in your blood pressure and heart rate in a single day. Excessive smoking lowers your blood pressure and heart rate, which is harmful to your health. Thus, your heart will regain its lost health if you quit smoking.
Indulge in some physical activity: Indulging in any form of physical activity not only keeps you active but also increases HDL or good cholesterol. Choose the form of activity that best suits you and take it up daily for at least 30 minutes a day. You can opt for a swim, walk, or jog, and can also play some sports like badminton or tennis. So, m ake sure you take up some physical and outdoor activity. Once you do it, changes will be noticeable in a month’s time.
Increase your water intake: If you are on a lower side of water consumption, then you need to increase your water intake to at least 2 liters a day. While water will not affect your cholesterol level, it will surely flush out any toxins your body has and will also keep you hydrated.
Lower alcohol consumption: If you can quit alcohol, nothing would be better than that . But if you have difficulty in doing so, then take it in moderation. While some studies conclude that taking alcohol in moderation increases HDL or good cholesterol level, it remains disputed. We do not recommend consuming alcohol to anyone who has been a teetotaler forever. However, those who prefer nursing a glass or two of alcohol must do so in moderation.
Shed that extra flab: Being overweight only increases your cholesterol and invites various other diseases. Enroll yourself in some gym near you or engage in some form of physical activity while checking your diet to lose weight. Cut down sugar intake in your diet and answer your sugar cravings with healthy foods like some fruit or dates.
If your doctor has already put you on some medication, these changes will help you reach your goal fast. If you are someone who has a slight increase in cholesterol and is not medicated, then incorporating these changes will avoid any chances of increase in cholesterol and will help you reduce cholesterol levels.
A study says that it takes a total of 40 days to form any habit. We are sure, if you can incorporat e these habits and are strict with yourself, you will be able to see the changes in a short span of time.
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