Numerous lifestyle modifications that can prevent heart disease in middle age can also lower cholesterol. Drugs to decrease cholesterol may not always be as effective as diet, exercise, and weight loss.
Your "bad" LDL cholesterol levels will drop if you cut out saturated fats, which are included in full-fat dairy, red meat, fried foods, and butter, and increase good unsaturated fats, which are found in fish, nuts, olive oil, and skinless chicken.
Have a balanced diet.
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The first step to reducing cholesterol and strengthening your heart is to eat a well-balanced diet. This involves substituting good fats, including those in avocados, nuts, and unsalted seeds, with meals that contain harmful saturated fats. It's also critical to have a diet high in dietary fiber, especially soluble fiber, which can lower blood levels of harmful cholesterol.
Try to get between 21 and 38 g of dietary fiber per day. Eating a range of whole foods, such as fruits and vegetables, whole grains, legumes, and healthy fats, will help you do this. Additionally, it's worthwhile to sample meals fortified with stanols or sterols, which are present in a variety of dairy, non-dairy, and plant-based goods, including fat spreads and yogurt beverages. Seek out store-owned brands or branded items like Flora ProActiv and Benecol.
Steer clear of trans fats, which are present in a lot of processed foods, including crackers, cakes, cookies, and margarines. Rather, choose less processed or unprocessed foods like salads and fresh vegetables, as well as home-cooked meals.
Work out frequently.
Your diet plays a role in raising your cholesterol, but so does inactivity. Increasing your everyday physical activity will assist in lowering cholesterol levels rapidly. Every week, at least 150 minutes of moderate-intensity cardiac exercise are advised by the Centers for Disease Control. This includes jogging, riding, and fast walking. Such cardiovascular exercises will raise HDL cholesterol levels, which are commonly referred to as "good" cholesterol, in addition to lowering LDL cholesterol levels. Include strength training at least twice a week to reap even greater benefits. Pritikin guests discover that body-weight workouts and resistance bands can be just as efficient as costly devices in achieving this goal.
It's critical to keep in mind that three main lifestyle factors—diet, exercise, and stress management—are major contributors to cholesterol and many other health issues. The easiest things you can do to lower your cholesterol and lower your chance of heart disease, stroke, and other health problems are those that you can manage.
Obtain enough rest.
Triglycerides rise and "good" HDL cholesterol levels fall when people get too little sleep. Strive to maintain a regular routine and make 8 hours of sleep a priority each night.
Make sure to eat a diet high in soluble fiber, as it can bind to LDL cholesterol and lower it. Oat bran, Brussels sprouts, legumes, and apples are good sources. Steer clear of sugar-filled foods and drinks since too much sugar can raise your LDL cholesterol and hinder the enzyme that lowers it.
Your good lifestyle choices might not result in your cholesterol falling to a safe level for a few months. But it's crucial to keep in mind that even tiny adjustments can have a significant impact. See your doctor for advice if you're having trouble striking a balance between your lifestyle and your health objectives. They can provide you with specific guidance and medicine to help lower your cholesterol. To learn more about how to naturally lower your cholesterol and lower your risk of stroke, view our guide.
Have some green tea.
Green tea has been shown in numerous trials to lower blood cholesterol levels. Green tea's polyphenols promote the body's elimination of cholesterol and prevent it from being absorbed in the intestine. Green tea may also help raise HDL (or "good") cholesterol and lower triglyceride levels. In addition to being a strong source of antioxidants, green tea has been linked to both better mental health and a lower risk of cancer. On the other hand, green tea overindulgence can harm the liver and increase oxalate levels in the kidneys.
The first step to naturally lowering your cholesterol is to drink two to six cups of high-quality green tea each day. You can also include additional foods like oats, seeds, and legumes (like beans and chickpeas) in your diet, as they have also been demonstrated to lower cholesterol. Your cholesterol levels can also be raised by substituting unsaturated fats like those found in avocados, fatty salmon, and vegetable oils for saturated fats.
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