August 10, 2022

Health

Its all about the Health

15 Easy Ways to Bring Down Your Cholesterol

3 min read

Cholesterol isn’t innately bad. In fact, it supports several important functions such as keeping the cell walls flexible and creating many hormones. It only becomes a problem if there’s too much cholesterol in your body.

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In a nutshell:

Some examples of these are banning trans fats from your diet, filling up on fiber, exercising. 1. Eat monounsaturated fats. Research has shown that high-monounsaturated fat diets like the Mediterranean diet help in lowering the levels of harmful LDL, all the while increasing levels of healthy HDL.

Monounsaturated fats can also reduce cholesterol oxidation. This is good because oxidized cholesterol can play a part in clogged arteries, which in the worst scenario, could lead to atherosclerosis or heart disease. Some healthy sources of monounsaturated fats also contain generous amounts of polyunsaturated fats. As we`ve briefly mentioned, nuts and avocados are healthy sources of good fats, specifically unsaturated fats.

And while we`re on the topic of eating nutritious foods, you may want to start your day with whole grains. Best of all, fiber curbs LDL cholesterol. Unfortunately, unlike food, the body doesn`t respond greatly to trans fats. For starters, they increase total cholesterol and bad LDL, not to mention decrease beneficial HDL.

Moreover, a study found that excess consumption of trans fats combined with insufficient polyunsaturated fats and excess saturated fats contributes to coronary heart disease mortality around the world. Sadly, it`s hard to avoid trans fats at the moment, which then brings us to our next point–reading labels. In addition, try limiting saturated fats in your diet. Saturated fats are known to raise your total cholesterol.

Decreasing your saturated fat intake can reduce your LDL (or “bad”) cholesterol. Aside from improving your physical fitness and combating obesity, it also reduces harmful LDL and increases beneficial HDL cholesterol. Experts recommend doing 150 minutes of moderate aerobic exercise a week for those who wish to lower their cholesterol levels. In general, fiber is good, yes, but you may want to focus on soluble fiber this time.

Amazingly, the human body is made up of wondrous things, such as the beneficial bacteria that live in the intestines, which can digest soluble fiber. Research has shown that one easy way of reducing bad cholesterol levels is to promote the growth of good bacteria called probiotics. Fiber feeds the healthy bacteria in the gut, thus, the more fiber you eat, the more those good bugs flourish. And in extension, it also helps lower cholesterol levels.

Another helpful nutrient for lowering cholesterol is an omega-3 fatty acid. Not only are omega-3s incredibly beneficial for the heart, swapping red meat with fish will lower your cholesterol. They`re rich in monounsaturated fat, which lowers bad cholesterol, sparing good cholesterol. In addition, studies show that eating an ounce of nuts a day can reduce the risk of heart disease.

Spices like garlic, ginger, black pepper, cinnamon, curcumin, and coriander aren`t just great for flavoring the food but also for improving cholesterol. Research shows that eating a half to one garlic clove a day can lower your cholesterol by up to 9%. Eating the right foods is great and all, but if you aren`t so keen on changing your diet, why not try doing something about your weight? Check out next how a healthy weight is important to maintaining healthy cholesterol levels: Excess weight or obesity is a huge risk factor for high cholesterol levels.

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News Source: Body Hub

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