Introduction
Cholesterol is an important part of a healthy diet, but too much of it can lead to serious health problems. Fortunately, there are many ways to lower your cholesterol levels without having to make drastic changes to your diet. In this article, we will discuss some of the best cholesterol-lowering secrets that really work, including what to eat and what to avoid. We will also provide tips on how to make healthier food choices and how to incorporate more physical activity into your daily routine. By following these tips, you can reduce your cholesterol levels and improve your overall health.
Cholesterol-Lowering Secrets That Really Work — Eat This Not That
High cholesterol can be a major health concern, but there are ways to lower it naturally. Here are some cholesterol-lowering secrets that really work.
Eat More Fiber
Fiber is a great way to lower cholesterol naturally. Eating foods high in fiber, such as oatmeal, beans, and whole grains, can help reduce cholesterol levels. Eating at least 25-30 grams of fiber per day can help lower cholesterol levels.
Eat Healthy Fats
Eating healthy fats, such as olive oil, avocados, and nuts, can help lower cholesterol levels. These healthy fats are high in monounsaturated and polyunsaturated fats, which can help reduce bad cholesterol levels. Eating healthy fats can also help reduce inflammation, which can help reduce the risk of heart disease.
Eat Foods Rich in Omega-3s
Omega-3 fatty acids are essential for good health. Eating foods rich in omega-3s, such as salmon, tuna, and flaxseed, can help reduce bad cholesterol levels. Omega-3s can also help reduce inflammation, which can help reduce the risk of heart disease.
Exercise Regularly
Exercise is an important part of a healthy lifestyle. Regular exercise can help reduce bad cholesterol levels and increase good cholesterol levels. Aim for at least 30 minutes of moderate-intensity exercise, such as walking, jogging, or cycling, five days a week.
Limit Alcohol Intake
Alcohol can raise cholesterol levels, so it’s important to limit your intake. Men should limit their alcohol intake to two drinks per day, and women should limit their intake to one drink per day. If you don’t drink, don’t start.
Quit Smoking
Smoking can raise cholesterol levels, so it’s important to quit if you’re a smoker. Quitting smoking can help reduce bad cholesterol levels and increase good cholesterol levels. Talk to your doctor about ways to quit smoking.
Cholesterol is necessary for the human body but high levels can increase your risk of heart disease. Not all cholesterol is created equal—LDL (low-density lipoprotein) is known as “bad cholesterol”, HDL (high-density lipoprotein) is known as “good cholesterol” and VLDL (very-low-density lipoproteins) carry triglycerides in the blood. “If you have high cholesterol, it can cause heart attack and stroke,” says cardiologist Leslie Cho, MD. “And the way it does that is it lays down in our blood vessels and builds up blockages. Now, people can also have vascular dementia. So having high cholesterol can also cause dementia.” If you have high cholesterol, here are five ways to lower it—without medication. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
There’s no getting around it—if you want to lower your cholesterol, you need to eat a healthy, balanced diet—the Mediterranean Diet is backed by countless studies as ideal for heart health. “High cholesterol clogs your arteries,” says Julia Zumpano, RD. “Eat in a way that keeps the arteries open and clear because restricted blood flow leads to heart attacks… The amount of research that supports the Mediterranean diet for cardiovascular health is phenomenal. It’s been proven to be very effective for managing heart disease.”
Regular exercise is not only great for your overall health and happiness, it can help lower your cholesterol. “Exercise is a great place to start if you’re trying to lower bad cholesterol,” says cardiologist Leslie Cho, MD. “But it doesn’t stop there. Combining exercise with healthier diet and lifestyle choices makes the most impact.”
Here are the American Heart Association‘s recommendations for adults:
- Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
- Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
- Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
- Gain even more benefits by being active at least 300 minutes (5 hours) per week.
- Increase amount and intensity gradually over time.
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When it comes to lowering cholesterol, moderating your alcohol intake—if not eliminating it entirely—can make a difference. In one experiment, people who gave up drinking for five weeks not only showed incredible health improvements across the board—but an almost 5% drop in their blood cholesterol. “What you have is a pretty average group of British people who would not consider themselves heavy drinkers, yet stopping drinking for a month alters liver fat, cholesterol and blood sugar, and helps them lose weight,” says Kevin Moore, consultant in liver health services at University College London Medical School. “If someone had a health product that did all that in one month, they would be raking it in.”
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Losing weight is closely tied to a healthy diet and exercise—and it makes a huge difference where unhealthy cholesterol is concerned. “If you’re overweight or obese, shed the extra pounds. Weight loss helps lower LDL cholesterol. Even a small-to-moderate weight loss — just 10 to 20 pounds — can make an impact,” Kate Patton, MEd, RD, CCSD, LD, and exercise physiologist Michael Crawford, MS, told the Cleveland Clinic.
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If you’re serious about lowering cholesterol, don’t smoke—it is linked to higher LDL cholesterol. “Smoking is so bad for your heart, and smoking really truly is one of the worst things we could do, not just for your heart, but for your brain and your lungs and all sorts of things,” says Dr. Cho. “And I know that one of the sad statistics is that younger people are taking up smoking and thinking vaping is safe and it really is not.”