Introduction
Cholesterol is a waxy, fat-like substance found in the bloodstream and in all of your body’s cells. High cholesterol levels can increase your risk of heart disease and stroke. Fortunately, there are many simple and effective ways to lower your cholesterol levels. Eating This Not That is a great resource for finding cholesterol-lowering tricks that really work. From swapping out unhealthy fats for healthier ones to adding certain foods to your diet, Eating This Not That provides easy-to-follow tips and advice to help you lower your cholesterol levels and improve your overall health.
Cholesterol-Lowering Tricks That Really Work
High cholesterol can be a major health concern, but there are some simple tricks you can use to help lower your cholesterol levels. Here are some of the best cholesterol-lowering tricks that really work.
1. Eat More Fiber
Eating more fiber is one of the best ways to lower your cholesterol levels. Fiber helps to bind cholesterol in the digestive tract, preventing it from being absorbed into the bloodstream. Aim to get at least 25-30 grams of fiber per day from whole grains, fruits, vegetables, legumes, and nuts.
2. Exercise Regularly
Regular exercise is another great way to lower your cholesterol levels. Exercise helps to increase your HDL (good) cholesterol levels while decreasing your LDL (bad) cholesterol levels. Aim for at least 30 minutes of moderate-intensity exercise, such as walking, jogging, or cycling, five days a week.
3. Eat Healthy Fats
Eating healthy fats is another great way to lower your cholesterol levels. Healthy fats, such as those found in olive oil, avocados, and nuts, help to reduce LDL cholesterol levels while increasing HDL cholesterol levels. Aim to get at least 20-30% of your daily calories from healthy fats.
4. Avoid Trans Fats
Trans fats are one of the worst types of fats for your health, and they can raise your LDL cholesterol levels. Avoid trans fats as much as possible by avoiding processed and fried foods. Look for foods labeled “trans fat-free” or “no trans fat” to make sure you’re not consuming any trans fats.
5. Eat More Plant-Based Foods
Eating more plant-based foods is another great way to lower your cholesterol levels. Plant-based foods, such as fruits, vegetables, legumes, and whole grains, are high in fiber and other nutrients that can help to reduce cholesterol levels. Aim to get at least five servings of fruits and vegetables per day.
Conclusion
These are just a few of the cholesterol-lowering tricks that really work. By following these tips, you can help to lower your cholesterol levels and improve your overall health. Remember to talk to your doctor if you have any questions or concerns about your cholesterol levels.
Your regular cholesterol test is one you really don’t want to flunk. High LDL (“bad”) cholesterol and low HDL (“good”) cholesterol levels can increase your risk of heart disease and stroke. If your cholesterol isn’t where it should be, you can take easy steps to improve your numbers. Here are six tricks that can seriously lower your levels of bad cholesterol, according to experts. Read on to find out more—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Being overweight (having a BMI over 25) or obese (a BMI over 30) increases the amount of LDL (“bad”) cholesterol in your blood. “Excess body fat affects how your body uses cholesterol and slows down your body’s ability to remove LDL cholesterol from your blood,” the CDC says. “The combination raises your risk of heart disease and stroke.” Experts say losing just five to 10 pounds of body weight can reduce your LDL cholesterol level by 5% to 10%.
Exercise is an efficient and effective way to raise good cholesterol and lower triglycerides, experts say. Doctors recommend getting at least 30 minutes of moderate-intensity exercise most days of the week. But even making small increases in your daily activity level—like taking the stairs instead of the elevator or choosing parking spots further from your destination—can make a real difference.
Saturated fats, which are mostly found in red meat and full-fat dairy products, are a major driver of cholesterol. So a simple way to lower your cholesterol numbers is to switch to a plant-based diet—one that emphasizes vegetables and fruits and healthy sources of protein, such as plant-based proteins (like beans or legumes) or fish. It should include plenty of soluble fiber, which binds to cholesterol and eliminates it from the body. Experts recommend consuming at least 30 grams of fiber a day.
“Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy,” says the Mayo Clinic. “Studies have shown that whey protein given as a supplement lowers both LDL cholesterol and total cholesterol as well as blood pressure.”
Tobacco use increases bad cholesterol and triglycerides (a type of fat in the blood), while lowering good cholesterol. The toxins in tobacco also damage the walls of blood vessels, which contributes to atherosclerosis (hardening of the arteries), further increasing your risk of heart disease. It doesn’t take long to see real results: Within a year of quitting smoking, your risk of heart attack is half that of a smoker’s.
Regularly drinking to excess can increase your triglycerides while increasing LDL (“bad”) cholesterol and lowering HDL (“good”) cholesterol. To help keep your cholesterol numbers in a healthy range, drink only in moderation, meaning no more than two drinks daily for men, or one drink daily for women.
And to protect your life and the lives of others, don’t visit any of these 35 Places You’re Most Likely to Catch COVID.
Michael Martin