6 Ways to Lower Cholesterol

 

Lowering blood cholesterol levels is important so that one can avoid the risk of heart attacks. Watch what you are eating, get regular physical activity and check your cholesterol levels regularly to stay healthy. Follow these six ways to lower your blood cholesterol levels.

  1. Eat Healthy Fats Only

Low-fat dairy products and monounsaturated fats which are present in canola and olive oils are healthy fat choices. You should consume less than seven (7) percent of your calories from saturated fats in a day. Meat and dairy products have saturated fats which will increase low-density lipoprotein (LDL cholesterol) levels.

  1. Take Omega-3 Fatty Acids

Omega-3 fatty acids are good for your heart. They help increase good cholesterol levels, decrease triglycerides and reduce blood pressure. Almonds, ground flaxseeds, walnuts, and fishes like salmon, herring and mackerel are good sources of omega-3 fatty acids.

  1. Change Your Routine

Consume a healthy diet every day to avoid an increase in bad cholesterol. Pack your lunch at home to avoid eating fast-food. Add more physical activities to your routine to help you maintain a healthy body weight. If you smoke, slowly reduce and quit it. Talk to your health care professional to find out ways on how to reduce your cholesterol levels. Though you may not expect changes immediately, your efforts will be beneficial in the long run.

  1. Being Physically Active

Exercise can help in reducing weight and improving blood cholesterol levels. A 30-minute workout can increase your HDL levels. You can make some lifestyle changes to keep yourself physically active like brisk walking, riding bikes, swimming or any other sports. You can join exercise groups in your neighborhood to stay motivated. Take the stairs and avoid the elevators to increase your physical activity.

  1. Avoid Trans-fats

Trans-fats lower good cholesterol and increase bad cholesterol levels, which can lead to an increased risk of heart attacks. Trans-fats are present in processed foods such as cookies, snack cakes, crackers and fried foods. Eliminate foods that contain trans-fats and partially hydrogenated oils.

  1. Add Soluble Fiber and Whey Protein

Soluble fiber can lower bad cholesterol levels. You can increase soluble fiber in your diet by consuming fruits, vegetables, lentils and oats.

Whey protein helps in lowering total cholesterol and bad LDL cholesterol levels. It is found in dairy products. You can get it as protein powders from grocery stores.

 

-Medical Observer

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