You’re at greater risk of heart disease if you have high cholesterol. But the good news is that you can manage your cholesterol levels in certain natural ways. With the eleven simple tips given in this article, you can lower your “bad cholesterol” (LDL) and raise your “good cholesterol” (HDL).
Fitness Buffhq says: “You have to start somewhere and just keep going. And as you change your daily habits, you will see the improvements in 8 to 12 weeks.
He further says: “But the caveat is lifestyle isn’t everything — your genes also matter. So, you may still need to take medicine to get your cholesterol numbers back on track. But the lifestyle changes do help. if you adopt just a few simple lifestyle changes, you might be able to reduce your medication dose and the chance of its side effects.”
Follow these simple eleven tips to manage your cholesterol levels naturally and improve your overall health.
Best 11 Tips To Lower Your Cholesterol Fast
Keep Away From Trans Fats
They increase your bad cholesterol (LDL) and reduce good cholesterol (HDL). That explains why FDA has taken steps to eliminate trans fats from the food supply. But some trans fat could still be present in some food products, such as bakery products. So, when you buy food, check the ingredients mentioned on Nutrition Facts labels. But, beware that “partially hydrogenated oil” mentioned on the package label is just a fancy name for trans fats.
You don’t have to lose a lot of weight to control your cholesterol. If you’re overweight, just drop ten pounds, and you’ll cut back your bad cholesterol by up to 8%. But to effectively keep off the weight, you’ll need to do it over time. A reasonable, safe goal is one to two pounds per week. According to the National Heart, Lung and Blood Institute, whereas inactive, overweight women usually require 1,000 to 1,200 calories every day for weight loss; active, overweight women and women weighing more than 164 pounds generally need 1,200 to 1,600 calories per day. You may need additional calories to avoid hunger if you’re extremely active during your weight-loss program.
Exercising for at least two & half hours per week is enough to raise good cholesterol (HDL) and lower bad cholesterol (LDL) and triglycerides. Fitness Buffhq says: “If you haven’t been active, begin slowly — even ten-minute blocks of activity count. Do an exercise you enjoy. And finding a buddy, an exercise partner, may motivate you to stay on track.
Fill Up on Fiber
Foods high in soluble fiber keep your body from absorbing cholesterol. Some examples are oatmeal, beans, apples, and prunes. Studies have shown people who ate more of these foods per day achieved a drop in their LDL. Moreover, eating more fiber also keeps you full so that you won’t consume snacks as much. But, remember eating too much fiber at one time can lead to bloating and abdominal cramps. So, increase your intake gradually.
Opt For Omega-3 Fats
Omega-3 fats, such as in fish, are heart-healthy. Substituting omega-3 fats for saturated fats will help reduce your cholesterol by cutting down your exposure to saturated fats. For example, you can eat fish instead of red meat as red meat is abundant in saturated fats and fish in omega-3.
Try to eat fish two to four times a week. However, there is one caveat. Some types, like swordfish, shark, and king mackerel, are high in mercury. That can up your risk of heart disease. So instead, go for wild salmon, sardines, and bluefin tuna.
Omega 3 vs. Omega 6: What’s the difference?
Go for Olive Oil
Replacing butter with olive oil may lower LDL (bad cholesterol) by as much as 15%, which is almost similar to the effect of a low dose of medication. In addition, the “good” fats in olive oil will benefit your heart. Make sure to use extra-virgin olive oil. It’s less processed and has more antioxidants, which help prevent heart disease.
Most types of nuts can reduce bad cholesterol (LDL). The reason: They have sterols, which, just like fiber, prevent the body from absorbing cholesterol, says Fitness Buffhq. However, don’t go overboard: Nuts are also high in calories (an ounce of almonds provides 164!).
You might not know that even stress can cause your cholesterol to go through the roof. So relax. Get lost in a good book, listen to music, or do yoga. It’ll help manage your cholesterol levels.
Spice It Up
Spices such as garlic, curcumin, ginger, coriander, black pepper, and cinnamon not only add flavor to your food but can also help improve cholesterol. For example, some studies show that eating a half to one clove of garlic daily can help lower cholesterol by up to nine percent. If you don’t already use spices, try sprinkling pepper on your pasta and dusting your cappuccino with cinnamon.
“Smoking can increase LDL (bad cholesterol) and decrease HDL (good cholesterol). Quitting smoking usually improves their numbers,” says Fitness Buffhq. One study found that people who stopped smoking saw their “good” cholesterol increase by 5% in one year. Even if you’re regularly around smokers, take heed: Breathing daily secondhand smoke can also raise bad cholesterol levels.
Controlling your cholesterol may be easier than you think. Click on this link to learn more about how to control your cholesterol.
According to Fitness Buffhq, laughter acts as a medicine: It raises HDL. Need to introduce some comic therapy into your life? Check out funny movies, watch silly pet videos online, or sign up for a joke-a-day email.
About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Elite Trainer. He passed Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, the USA, obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “For me, age is just a number!”