Research suggests that you can keep your cholesterol levels in check by making simple but effective dietary changes, opting for an exercise regimen and keeping your weight in check.
Here are some effective ways to lower your cholesterol levels without popping pills:
? SAY NO TO TRANS FATS
? Food manufacturers use trans fats because they extend the shelf life of packaged baked goods.
? They raise LDL (bad cholesterol), lower HDL (good cholesterol), and increase the risk of developing heart diseases and stroke.
? Trans fats are found in fried foods and baked goods (cakes, pie crusts, frozen pizza, and cookies).
? Follow this rule: choose fats and oils with 2 grams or less saturated fat per tablespoon.
? SWITCH TO OLIVE OIL
? Substituting olive oil for ghee or butter may reduce bad cholesterol by as much as 15%, which is similar to the effect of a low dose of medication.
? The “good” fats in olive oil benefit your heart.
? Choose extra-virgin olive oil.
? HAVE A FIBER RICH DIET
? Research suggests that increasing soluble fiber intake by 5 to 10 grams each day may result in a 5% drop in LDL cholesterol.
? Foods like oatmeal, apples, prunes, and beans are high in soluble fiber, which keeps your body from absorbing cholesterol.
? CHOOSE COLORFUL FRUITS AND VEGGIES
? Fruits and vegetables are loaded with ingredients that lower cholesterol—including fiber, cholesterol-blocking molecules called sterols and stanols, and eye-appealing pigments.
? These include leafy greens, yellow squashes, carrots, tomatoes, strawberries, plums, blueberries.
? ADD CHOLESTEROL LOWERING SPICES
? Spices like garlic, turmeric, ginger, black pepper, coriander, and cinnamon can improve cholesterol.
? Research shows that eating half to one clove of garlic each day could lower cholesterol up to 9%.
? KEEP YOUR WEIGHT IN CHECK
? If you’re overweight, drop of just 4-5 Kg will reduce your LDL by up to 8%.
? Having 1,000 to 1,200 calories a day (for women) and 1200-1600 calories/day (for men) will help in losing weight safely.
? EXERCISE REGULARLY
? Exercising at least 2 1/2 hours a week (around 20 minutes per day) is enough to raise HDL (good cholesterol) and improve LDL and triglycerides.
? Start with a 20 minute brisk walk daily.
? HAVE A HANDFUL OF NUTS
? Almonds and walnuts contain sterols, which, like fiber, keep the body from absorbing cholesterol.
? Opt for unsalted ones and keep the quantity in check.
? QUIT SMOKING
? Smoking can raise LDL and lower HDL, and quitting often improves those numbers.
? Breathing secondhand smoke every day can also raise levels of bad cholesterol.
? STAY HAPPY
? Studies suggest that when you are stressed, your cholesterol levels rise in the body.
? Engage in hobby like gardening, join a book club or try meditation or yoga to keep your spirits high.
?? Stay Healthy, Stay Happy
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Disclaimer: Information and statements made are for education purposes and are not intended to replace the advice of your treating doctor.
The views and nutritional advice expressed are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician.
