Cholesterol Lowering Diet

How To Live Longer: High Cholesterol Lowering Diet

Cholesterol is a waxy substance found in the blood, made mostly in the liver. There are two types of cholesterol low-density lipoproteins (LDL), or “bad” cholesterol, and high-density lipoproteins (HDL), or “good”.

Your body must have some cholesterol. Having too much in the bloodstream can cause your arteries to narrow or even block when it sticks to them. Heart diseases and coronary artery disease may result from this.

There are several ways to lower cholesterol, including healthy eating, weight management, physical exercise, lifestyle changes, etc.

Diet To Lower Cholesterol

Fish

Eat 250gm fish 5 days a week. You can also use fish oil supplements instead of fish. But fresh fish is very good for cholesterol. It raises your “HDL” fast and decreases “LDL”.

Fiber

Soluble fiber is found in foods such as oatmeal, apples, prunes, and beans, which prevents the body from absorbing cholesterol. In addition to making you feel full, fiber also helps you control cravings for snacks.  If you consume too much fiber at once, you may experience abdominal cramps or bloating.

Olive Oil

“HDL” in olive oil benefits your heart. Olive oil reduces LDL cholesterol by as much as 17%, which is similar to the effect of a low dose of medication.

Nuts

Nuts are high in calories and also contain sterols which is the type of fiber absorbed “LDL”. Use daily one or two walnuts and five to six almonds for best results.

Spices

Spices like garlic, curcumin, ginger, black pepper, coriander, and cinnamon can improve your cholesterol levels in addition to flavoring your food.

Water:

Drink at least four liters of water every day. If your urine is yellow, it should be white after a few days. With plenty of water, your “LDL” will be extracted.

Lifestyle To Lower Cholesterol

Cardio Exercise

Increasing your exercise will do wonders for your cholesterol. Exercising at least two or one hour daily is enough to raise HDL and improve LDL. If you haven’t been very active before start slowly from 15 minutes daily then slowly increase your time limit. Invite your friend or partner to keep you on track.

Lose Weight

Despite what people say, it’s not always easy to lose weight. Although losing weight lowers your cholesterol, it isn’t easy. Losing weight can help you lower your cholesterol levels since obesity increases cholesterol.

Enjoy

When you’re stressed, your cholesterol can go through the roof. Relax meet a friend for coffee, change your location, or take to your yoga mat. It’ll help keep your cholesterol in check.

Laughter Therapy

Laughter is the best medicine for your whole body. It increases “HDL”. Check out silly pet videos online, sign up for a joke-a-day email, or watch funny movies.

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