4 effective ways to lower bad cholesterol
Lowering cholesterol levels is crucial for healthy living. Millions struggle with high levels of low-density lipoprotein (LDL). Also known as the 'bad' cholesterol' LDL increases the risk of cardiovascular diseases, including stroke.
However, making certain lifestyle changes may help to bring down LDL and increase high-density lipoprotein (HDL), which is the 'good cholesterol'. Here are four science-backed ways to lower bad cholesterol naturally.
Cut back on fatty food
You are what you eat. This is 100% true when it comes to health. The first step towards managing cholesterol levels is limiting fatty foods. Not all fatty foods are bad for your health. However, ensure to avoid foods that contain saturated fats, commonly found in red meats, sausages, butter, ghee, cream, and full-fat cheese.
These fats can raise LDL cholesterol and lead to an increased risk of plaque buildup in the arteries.
You can opt for healthy fats, which are unsaturated fats, that help lower LDL levels. Foods such as oily fish (salmon and mackerel), olive oil, rapeseed oil, avocados, nuts, and seeds. Eat brown rice, wholegrain bread, and wholewheat pasta, nuts and seeds, fruits, and vegetables. And cut back on meat pies, fatty meat, lard, butter, ghee, cream, cheddar, cakes and biscuits, or foods that have coconut oil or palm oil.
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To make an informed decision, check food labels.
Exercise more
Most simplest way to boost your physical and mental health is to exercise regularly. Regular physical activity will improve the body's ability to process cholesterol. Exercise will lower the bad cholesterol and increase the good one. Adults should aim for at least 150 minutes of moderate-intensity exercise every week. The goal is to move more. Our bodies are designed to move, not to be limited to a couch potato.
Even exercises such as brisk walking, cycling, or swimming can make a huge difference.
You can try a few different exercises to know what you may like. After that, stick to it.
Quit smoking
There is no easy way of saying this. Smoking is injurious to health. It wreaks havoc, and raises your cholesterol levels, making you more prone to chronic illnesses such as heart attacks, strokes, and even cancer. The quicker you quit, the healthier you become.
The most important fact to understand is that smoking does not benefit your physical or mental health; it only destroys it.
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Cut down on alcohol
Alcohol is the biggest toxin you can put in your body. There are no safe levels when it comes to alcohol consumption. It really doesn't matter how much you drink; the risk begins from the first drop. The more you drink, the more harmful it is. If you have trouble quitting all at once, at least limit the intake. Heavy drinking increases cholesterol and triglyceride levels. To manage cholesterol levels, limit your intake and slowly get to a point where you can avoid it altogether.
If you have trouble with either of these, you must seek the help of a healthcare professional.
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