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7 Ways to Lower Your Cholesterol This Week
Cholesterol is a fatty molecule with a waxy consistency and can be found in every body cell. However, having excessive amounts of cholesterol in the blood might raise the risk of developing cardiovascular disease and stroke, even though it is essential for the healthy function of cells. LDL, which stands for "low-density lipoprotein," and HDL are the two primary forms of cholesterol (high-density lipoprotein).
7 Effective Ways to Lower your Cholesterol this Week
Below are the 7 effective ways to cut down your Cholesterol level −
Have Oatmeal for Breakfast
A straightforward method for lowering cholesterol involves beginning each day with either a bowl of oatmeal or a cold cereal made with oats, such as Cheerios. One to two grams of soluble fiber is contained in each serving. Consuming a banana or some strawberries is an excellent way to add another half gram to your daily potassium intake. The current recommendation from the Institute of Medicine is to consume 20–35 grams of fiber per day, with at least 5–10 grams coming from soluble fiber.
Eat More Walnuts
When it comes to lowering cholesterol, eating nuts is a terrific and straightforward option, and most varieties will do the trick. Twenty-five studies revealed that eating an average of 67 g (approximately 2.4 ounces) of nuts per day significantly reduced total and LDL cholesterol.
The same is true for almonds, pistachios, and peanuts, which are excellent options for reducing cholesterol.
Take a Walk
In addition to dietary factors, factors related to an individual's way of life might influence cholesterol levels. Your deeds are also very significant. Our bodies are not designed for sitting still for extended periods. The benefits of regular exercise in maintaining a healthy cholesterol level can be broken down into two categories. To begin, it promotes weight loss, which is a significant help in the effort to bring down cholesterol levels as quickly as possible. In addition, exercise causes an increase in HDL cholesterol, also known as the "good" cholesterol.
If you normally eat a tuna salad or a ham sandwich for lunch, which is high in mayonnaise, you might benefit from a bean salad by switching to one made with beans instead. This would allow you to reap the heart-healthy benefits of the bean salad. Beans, sometimes referred to as legumes or pulses, are a fantastic source of protein and fiber, and they can be substituted for fish or meat. They are also effective and can reduce cholesterol levels quickly and uncomplicatedly.
Beans are just as satisfying as eating meat due to the high levels of fiber that they contain. On the other hand, beans require more time to digest, which means eating them can help you feel full longer than eating meat. Beans, more than any other food, have the potential to bring cholesterol levels down to healthier levels.
Have Salmon for Dinner
If you want to improve the health of your heart, you should switch from steak to salmon. Including fish in your diet can provide you with various health benefits. You'll start by changing from LDL-raising red meat to fish, which is better because it has fewer saturated fats. Fish is an excellent source of beneficial omega-3 fats, which have been shown to lower blood triglyceride levels. Triglycerides are a form of fat carried through your bloodstream (a type of fat that circulates in your blood).
Have Blueberry Yogurt
Every fruit contains antioxidants. However, different types of fruit have different proportions of sugar and fiber. Because a single serving of blueberries (around a cup) comprises 5 g, and hence, consuming them is a quick and simple way to lower cholesterol levels.
Blueberries that have been dried are delicious and can also be used in the kitchen. You may buy frozen blueberry packets at any time of the year; however, you must utilize them as soon as they have been thawed to ensure that their crisp texture is maintained. One of the most delicious ways to consume this fruit is a parfait made with non-fat or low-fat yogurt and blueberries.
A Glass of Wine
Even though drinking alcohol occasionally might be good for your health in some ways, drinking too much is bad for your heart. When done in moderation, drinking alcohol can help raise the amount of high-density lipoprotein (HDL) cholesterol in the body. Women shouldn't drink more than three alcoholic drinks a day and no more than seven alcoholic drinks a week. Men shouldn't drink more than four alcoholic drinks a day and no more than 14 alcoholic drinks in a week.
Moderate drinking is defined as having no more than one alcoholic drink per day for women and no more than two alcoholic drinks per day for men, or even fewer drinks per day if you are over 65. One standard drink is 12 ounces of beer, 8 ounces of malt liquor, 5 ounces of wine, or 1.5 ounces of a shot. When you order drinks, you must keep this conversion in mind.
Reasons for High Cholesterol in People
Several factors contribute to high cholesterol levels, including −
Genetics − Some people are genetically predisposed to have high cholesterol levels. This can be due to inherited gene mutations that affect how the body processes cholesterol.
Diet − A diet high in saturated and trans fats and cholesterol can raise cholesterol levels. Overeating red meat and full-fat dairy products can also contribute to high cholesterol.
Obesity − Being overweight or obese can increase the risk of high cholesterol. Excess weight can cause the liver to produce more LDL cholesterol.
Medications − Certain medications, such as birth control pills and steroids, can raise cholesterol levels.
Stress − Long-term stress can increase the production of a hormone called cortisol, leading to weight gain and an increased risk of high cholesterol.
Nutritional deficiencies − Nutritional deficiencies in certain vitamins and minerals such as vitamin D, B12, and magnesium can lead to high cholesterol levels.
Hormonal imbalances − Hormonal imbalances such as polycystic ovary syndrome (PCOS) and menopause can lead to high cholesterol levels.
Certain medications − Certain medications, like beta blockers, diuretics, and immunosuppressants, can raise cholesterol levels.
High cholesterol can be managed through healthy lifestyle changes and medication. It's important to work closely with a healthcare professional to develop a plan that works for you and to monitor your cholesterol levels regularly.
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