We all know high cholesterol levels increase the risk of many health-related issues such as heart disease, obesity, high blood pressure etc.
The good news is, there are some steps you can follow in order to decrease bad (LDL) cholesterol levels in a really significant way. On the other hand, these proven tips can help you increase the level of “good” cholesterol (HDL) which is proved to be very beneficial. Even though you may still need to take necessary medicines to lower your LDL cholesterol levels, following the below-mentioned, doctor-approved tips, can definitely help you reduce the medicine chances and keep your health in track by preventing any possible side effect.
Eliminate trans fats
Trans fats do not only raise your LDL levels, they do also lower your HDL levels. These types of fats, commonly found in fried foods, baked pastries, margarines etc., increase heart disease chances by almost 30 percent! Try to carefully read the labels of the foods you buy. If among the ingredients, you read “partially hydrogened oil”, then, you shouldn’t buy it! This is just a “fancy” name for this type of fats.
Move; don’t aim to only lose weight
You don’t have to lose many pounds in order to lower your cholesterol levels. It’s true that being in shape means lower chances to have high levels of LDL, but, this doesn’t necessarily mean weight loss is the only solution. If your weight is optimal, then, don’t aim to see some smaller scale numbers. Just start moving a bit. Keep your body active; keep your muscles burning all the calories they need. You might even be skinny and have high LDL levels if you live an extreme sedentary lifestyle. Exercising at least 2.5 hours per week is more than enough to increase your HDL level and decrease the LDL one.
Make some specific diet choices
Including fish, cooking with olive oil only, adding nuts are just a few things you should consider adding into your diet in a more considerable amount than before. You see, all these foods have the ability to increase your HDL and significant decrease your LDL level. Fish contains omega-3 fatty acids, which are super healthy for your heart. On the other hand, olive oil decreases your bad cholesterol levels by more than 15 percent! Nuts have the power to keep your body from absorbing unnecessary cholesterol.
Apples, prunes, all kinds of beans, oatmeal etc. are just some of the foods whose fiber levels help the heart be in shape, our blood pressure in control and also, they keep your body from absorbing all the “bad” cholesterol that you might take from the foods you eat. But, be careful; when consuming too much fiber, the risks of experiencing abdominal cramps and bloating are high. They do also contain high amount of calories. That is why, is recommended that beans and oatmeal to be consumed during the morning hours.