How to Lower Blood Cholesterol in an Easy Way
It's not easy if you don't have any self-control. But if you want to keep your heart healthy and avoid problems that can be life-threatening, here are some simple ways to lower your cholesterol.
If you have high blood fat, you should know that it is a serious problem that affects about 20% of the population (mostly men) and can lead to heart attacks and strokes, which can kill you.
If your doctor has told you that you have high cholesterol, it's time to change your diet to normalize your cholesterol, thereby reducing your risk of cardiovascular disease.
Even if your doctor has given you a drug to lower your cholesterol, you still need to change what you eat and how you live to help your health.
For good health, our bodies need a certain amount of cholesterol. But most of the time, we eat more saturated fatty acids and cholesterol than we need.
LDL cholesterol and calling it "bad" cholesterol. He helps make the plaques that build up in the arteries. The plaque can either completely block the artery where it starts or break off and block an artery in a different organ. In both cases, the blockage of the artery will end with ischemia, ie. by dying off that part of the organ, which is usually the brain or heart.
The other type of cholesterol is HDL cholesterol, which is called "good" cholesterol because it gets rid of LDL cholesterol in the arteries.
Start with your diet if you want to lower your bad LDL levels and raise your good HDL levels. These are simple steps to lower cholesterol
Stretch out your hand to see how big a serving is:
Most people eat big meals that are twice as big as what is good for their health. It mostly causes people to gain weight and have higher levels of cholesterol in their blood.
A simple rule of thumb for portion size is to use your fist. The size of your palm is how much meat or fish you should eat. A serving of fresh fruit should be about the size of your closed fist, and a serving of vegetables, rice, or pasta should fit in your open fist.
Eat foods that help your heart:
To lower LDL cholesterol, fill a plate with fruits and vegetables 5 to 9 times a day. Not only will the antioxidants in these foods help your body, but eating this much fruit and vegetable will also lower the amount of fat you eat.
In either case, you will lower your blood pressure and stay at the weight that is best for you. Some margarine spreads and yoghurts have plant sterols added to them. This helps lower LDL cholesterol.
Look to the sea for a healthy heart:
For a healthy heart, you should eat fish at least twice a week. Why? Fish is low in saturated fat and high in omega-3 fatty acids, which are good for you. Triglyceride levels can be brought down by omega-3 fatty acids (a type of fat in the blood). They also lower cholesterol and slow the buildup of plaque in the arteries.
Eat oily fish like salmon, tuna, trout, and sardines, but don't fry them. You'll lose all the health benefits of the fish if you do.
Have cereal for breakfast:
The benefits of a bowl of flakes or whole grain cereal last all day. Cereals with fiber and complex carbohydrates will make you feel full for a long time, so you will eat less at lunch.
Cereals can help lower your LDL cholesterol and can be a key part of your plan to lose weight.
Eat bony fruits to keep your heart healthy:
Need something to eat? Walnuts, almonds, hazelnuts, or peanuts can help lower cholesterol. They are full of monounsaturated fats, which lower LDL cholesterol.
Several studies show that people who eat fruit with bones at least once a day have a 20 percent lower chance of getting heart disease. This kind of fruit is high in calories, so make sure you have enough.
Unsaturated fats protect the heart:
The amount of fat you need in your diet is between 25 and 35% of the calories you eat every day. But the fat type is where the point is.
Unsaturated fats, like those in rapeseed, olive, and safflower oil, can help lower "bad" LDL cholesterol and raise "good" HDL cholesterol. Butter and
palm oil contain saturated fats, which are "trans" fats that raise LDL cholesterol.
Beans outnumber potatoes.
You need to eat carbs, but you should choose the ones that are better for you and healthier. Beans and whole grains, like brown rice, have more fiber and lower blood sugar levels.
They help lower cholesterol and make you feel full for longer. Other carbs, like those in white bread, potatoes, white rice, and pastries, will raise blood sugar, make you feel less full, and make you more likely to eat too much.
Exercise:
Just 30 minutes of exercise five times a week can help lower LDL cholesterol and raise HDL cholesterol. For more intense exercises, like running, you only need to do 20 minutes of exercise three times a week.
If you exercise more - even better. This will help you stay at your ideal weight and lower the chance that your arteries will get clogged. You don't have to work out for 30 minutes at once. You can work out for 10 minutes and then take a break.
Take a walk:
If you don't like the idea of going to the gym, go for a walk. Walking lowers your chance of having a heart attack or stroke, helps you lose weight, and makes your bones stronger.
If you're just starting to add a walk to your daily routine, start with 10 minutes and build up from there.
Watch what you eat at a restaurant:
Most food from restaurants is full of saturated fat, calories, and salt. Choose a meal that has been cooked, baked, steamed, or grilled, but not only fried food.
As far as serving size goes, put the sauces on the side. Half a serving is usually enough for one meal.
Look for hidden traps:
When you are shopping, look at the table of nutrients on the label of each product. Check to see how much nutrition is listed.
For example, a package of breaded fish sticks can have a label with the nutritional value for one stick, even though you will eat at least four pieces.
Products that say "0% cholesterol" can lower the level of HDL cholesterol, which is a natural cleaner, because they have so little of it in them.
Lessen the stress:
Stress that lasts for a long time can raise blood pressure, which increases the risk of atherosclerosis, which happens when plaque made of cholesterol builds up in the blood. Studies have shown that stress can directly cause cholesterol levels to rise in some people.
Relaxation exercises or meditation can help you feel less stressed. Pay attention to taking slow, deep breaths. It's an easy way to calm down that you can do anywhere.
When losing is a good thing:
Weight loss, or getting rid of fat, is very important in the fight against heart disease. High cholesterol, high blood pressure, and type 2 diabetes are more likely to happen to people who are overweight.
Lastly, it is very important to remember that every adult should get a lipidogram at least once a year to check their blood count and start treatment if they need to.
No matter what kind of therapy you use, it is important to know that therapy alone is not enough. You also need to live a healthy life.
Vitamins and minerals help with fat and cholesterol:
Studies have shown that chromium, calcium, magnesium, and zinc are the best minerals to use to lower cholesterol.
Gifts from the earth:
Ginger, red rice extract, garlic, and shitake can stop the liver from making too much cholesterol and triglycerides.
Also, garlic thins the blood, which makes it less likely that dangerous blood clots will form.
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