Cholesterol is often regarded as the “silent killer” because of the adverse health effects that it has. It takes away the lives of millions of people every year. If you too are worried about your cholesterol levels, then you should have a look at these excellent tips to reduce it naturally.
- Eat Oats for breakfast – an easy step to reduce your cholesterol levels is to have a bowl of oatmeal for breakfast. You can also add some strawberries or banana to make it more delicious. This bowl of goodness will provide you with 1-2 grams of soluble fiber.
It is suggested that an individual should get at least 20-35 grams of fiber daily.
- Choose Barley and beans – adding barley and beans to your diet helps in to reducing cholesterol levels. Both, barley and beans contain the right amount of soluble fiber, which helps in reducing the risk of cardiovascular disease. As you feel fuller after consuming this chances of snacking out during the reduce, thereby, your food intake goes down.
- Limit your intake of meat and poultry – it is important for you to limit the consumption of meat and poultry. The total intake of such food items should not be more than 110 gms per day. As an alternative, you could choose to consume omega-3 rich fish like salmon or white meat such as chicken. Try to not have it more than twice a week for reducing your levels of cholesterol. If you are trying to bring your LDL (bad cholesterol) level down, then adding fish to your diet will help. Avoid eating red meat such as beef, pork, and lamb.
- Eat a vegetarian protein-rich diet – A vegetarian protein-rich diet includes lentils, peas, and beans. They can do wonders in reducing the cholesterol levels in your body. They are full of nutritional benefits and are very healthy. They are also a brilliant alternative to red meat. Legumes help to reduce not only cholesterol levels, but they also treat blood sugar and insulin levels.
- Avoid eating trans fats – Trans fats are unsaturated fats which have been modified in the process named as hydrogenation. Items like vegetable oil, margarine, pastries, and cookies contains a considerable amount of trans fats. If you have high cholesterol levels, you should immediately stop consuming these range of products.
- Do regular exercise – doing regular exercise helps to reduce cholesterol. It also helps to promote the build-up of high-density lipoprotein (HDL) which is termed as the “good” cholesterol and therefore curbing the level of “bad” cholesterol significantly. Doing 15-20 minutes of regular exercise which can be an as simple activity like walking will majorly help you in the long run.
- Lose excess weight – there is an optimal weight count for individuals of all ages. You need to be within that range so that the undesired cholesterol levels do not affect you too much. Excess fat and weight will increase the level of cholesterol in the body over a long period. Therefore, to prevent this from happening, you will need to make sure that you work out to lose the excess weight you are carrying. Thus, promoting the level of high-density lipoprotein.
So work on your diet, watch your weight, be physically active and lower your cholesterol levels naturally!
Stay healthy, stay fit, stay happy 🙂!