How to Lower Cholesterol? Top 10 Ways to Lower Cholesterol
Cholesterol usually has a negative connotation and is mostly associated with being overweight. When people hear about cholesterol, they would think about unhealthy foods and heart diseases. Cholesterol is actually needed by the human body to produce certain hormones, and it also helps keep the cell walls more flexible. Cholesterol becomes harmful to the body if there is too much of it. High cholesterol level in the blood can result in clogged arteries that can lead to other serious health problems like heart attacks, stroke, and kidney failure. This article will provide you with ten of the best ways on how to lower cholesterol, or reduce your “bad” LDL cholesterol and increase the “good” HDL cholesterol.
In 2 minutes or less, you can get the diet plan that will turn your body into a fat burning machine.
How to Lower Cholesterol – Avoid Foods High in Trans Fat
Trans fat is unsaturated fat that has been modified by hydrogenation. Manufacturers use this process of hydrogenation to make the unsaturated fats in vegetable oils more stable as an ingredient. You can usually find hydrogenated oils in shortenings and margarine. Food manufacturers prefer trans fat because they offer more texture than unsaturated liquid oils.
This trans fat may be beneficial for these food companies, but they are not good for the human body. Partially hydrogenated trans fat is capable of increasing your total cholesterol and decreasing the beneficial HDL cholesterol. Trans fat is considered as one of the major causes of heart disease worldwide. Fortunately, there have been strict implementations and regulations regarding the labeling of food products containing trans fat. Just remember, if the label says zero trans fat, don’t fall for it. Some food products try to mislead the consumers with their labels. If you see that the product contains partially hydrogenated oils in the ingredients list, then it has trans fat.
How to Lower Cholesterol – Try to Consume More Monounsaturated Fats
Many weight loss diets recommend eating low-fat foods. However, studies have proven that a low-fat diet not only reduces the LDL cholesterol, but it also decreases the beneficial HDL cholesterol. A diet full of monounsaturated fats is much better because it reduces the LDL cholesterol and protects the HDL cholesterol. Read more – Top 25 Healthy Fat Foods
Monounsaturated fats can also help reduce the oxidation of fats and cholesterol, which leads to the clogging of arteries. Some of the best sources of monounsaturated fats are avocados, olive oil, canola oil, and nuts. When it comes to nuts, try to consume them in moderation because they can be too high in calories.
How to Lower Cholesterol – Introduce Soluble Fiber to Your Diet
One of the best ways on how to lower cholesterol is by adding soluble fiber to your diet. Soluble fiber is a type of compound found in plants cannot be digested. Adding 2 grams of soluble fiber to your diet can lower the LDL cholesterol by 1%. In another study, adults who took 3 grams of soluble fiber supplements every day for 12 weeks reduced their LDL cholesterol level by 18%. With ample amount of soluble fiber in your body, it can reduce the absorption of cholesterol into the bloodstream. Read more – High Fiber Diet Plan
You can find soluble fiber in a variety of foods such as oatmeal, apples, kidney beans, pears, prunes, barley, peas, lentils, and whole grains. There are also soluble fiber supplements such as psyllium, which can be safely taken to reduce cholesterol levels.
How to Lower Cholesterol – Exercise Regularly
How to lower cholesterol usually depends on your diet and food consumption, but you should also be physically active. Practicing regular exercise is a huge step towards being healthy and lowering your total cholesterol level. It is good for the heart and prevents obesity. Even the low-intensity exercises can already increase the HDL or good cholesterol.
According to studies, you only need at least 30 minutes of exercise or physical activity 5 days per week to have a positive impact on your cholesterol level and cardiovascular health. Any physical activity that raises your heart rate is good for your body. The longer the duration of increased heart rate, the more beneficial it is for you. However, many people are not too keen on exercising daily because it requires more effort, especially for those who are overweight. You need self-discipline and a lot of motivation to make this an everyday routine. Read more – Top 10 Fat Burning Cardio Exercises
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How to Lower Cholesterol – Avoid Smoking
Did you know that smoking can change the way your body handles cholesterol? Studies have shown that the immune cells of tobacco smokers are not capable of returning cholesterol from vessel walls to the blood for transport back to the liver. When the immune cells are not functioning properly due to smoking, it may result in the faster clogging of the arteries. The only way to reverse the harmful effects of smoking is to quit and give it up.
How to Lower Cholesterol – Lose Weight
When you lose weight, you influence how your body absorbs and produces cholesterol. Weight loss decreases the creation of cholesterol in the liver and increases the good cholesterol. Even losing a small amount of weight is enough to improve your cholesterol levels.
The first step to a successful weight loss program is to evaluate your eating habits and routine. Make small changes to your diet and avoid unhealthy habits that contribute to gaining weight. Avoid fast foods and processed foods because they are usually high in fats, sugar, and salt. Replace your usual snack foods with fruits and veggies. Look for ways on how you can become more physically active on a daily basis. Use the stairs instead of the elevator, park your car far from the office so you can walk, or ride a bicycle to work.
How to Lower Cholesterol – Drink Alcohol in Moderation
Drinking alcohol can be good for your cholesterol level, but only if you drink in moderation. The ethanol in alcohol drinks can increase the HDL or good cholesterol and prevent the risk of heart diseases. Alcohol also helps to remove the cholesterol from the blood and vessel walls and transport back to the liver. This lowers the risk of clogged arteries and cardiovascular diseases. Remember that too much alcohol can lead to many health problems including stroke, high blood pressure, and heart and liver failure. The recommended amount of alcohol is 2 drinks per day for men and 1 drink for women.
How to Lower Cholesterol – Take Supplements
Some doctors and health care providers may recommend taking supplements to lower cholesterol. The best and most popular supplements are fish oil, psyllium, and coenzyme Q10.
Fish oil – One study has found that taking 4 grams of fish oil per day can reduce the total amount of fat being transported in the blood. There is also strong evidence that fish oil supplement helps in increasing the HDL or good cholesterol. Fish oil is rich in omega-3 fatty acids that can help reduce heart disease and improve overall health. It is recommended to take 1,000 to 2,000 mg of fish oil daily. Read more – Omega 3 Deficiency? Top 10 Omega 3 Foods You Have to Try Before Supplements
Psyllium – It is a form of soluble fiber that can be taken as a supplement. One study found positive results when adult subjects were asked to take 5 grams of psyllium supplement two times daily. In 26 weeks, the LDL cholesterol and total cholesterol level of the participants decreased by 5%.
Coenzyme Q10 – It is a food chemical that aids the cells to produce energy. Several studies have found that coenzyme Q10 supplements are capable of reducing total cholesterol level. It is also helpful in treating heart diseases. It is recommended to take 200 to 300 mg of this supplement daily.
Niacin – Also known as vitamin B3, it is recommended to take 1,500 mg daily. Niacin can reduce LDL cholesterol and increase the good cholesterol.
How to Lower Cholesterol – Consume Polyunsaturated Fats and Omega-3 Fatty Acids
Research has shown that replacing saturated fats with polyunsaturated fats in your diet can significantly reduce the LDL cholesterol level. Using polyunsaturated fats can also help reduce the risk of coronary heart disease.
Omega-3 fatty acid is a type of polyunsaturated fat that promotes heart health. Usually, you can get omega-3 from seafood and fish oil supplements. If you want to increase your intake of polyunsaturated fats and omega-3 fatty acids, you should eat more fatty fishes such as herring, mackerel, salmon, and deep-sea tuna. Read more – Omega 6 Deficiency? Top 10 Omega 6 Foods You Have to Try Before Supplements, Omega 3 Deficiency? Top 10 Omega 3 Foods You Have to Try Before Supplements
How to Lower Cholesterol – Use More Garlic, Onion, and Herbs
Do you want to know how to lower cholesterol by natural means? You can do it by simply using garlic, onions, and herbs. Garlic and onion are known to reduce cholesterol because they contain strong sulfur compounds that help clean the arteries. When it comes to cholesterol-lowering herbs and spices, you should choose turmeric, basil, and rosemary. They contain powerful antioxidants that lower the cholesterol level naturally and protect your cardiovascular system. You can also use olive oil for your cooking and everyday meals to raise your HDL or good cholesterol. Read more – Top 10 Health Benefits of Garlic
The bottom line is that cholesterol can be bad for your health if you have too much of it in your body. The continuous buildup of cholesterol can cause blocked arteries and serious heart problems. You need to make some changes in your diet and lifestyle if you want to become healthier. Knowing how to lower cholesterol can be very beneficial and keep you on the right track. If you think that your total cholesterol level is very high, then you should consult with your doctor.