Cholestrol

How to Bring Down Cholesterol

Not all cholesterol is bad for health. In fact, cholesterol serves many vital functions in our body. However, when you have too much of cholesterol in the body, it leads to the formation of plaque on the artery walls and interrupt the blood flow in your body. Therefore, too much of cholesterol is link with coronary heart disease and many other serious health conditions including damage of kidneys.

There are certain factors which you cannot control, such as family history and age. However, there are many effective steps which you can control your cholesterol levels and reduce the risk of heart diseases and other health conditions. Here are some positive ways to bring down your cholesterol levels naturally.

  • Consume more foods that are rich in soluble fiber daily. Some of the foods rich in fiber are kidney beans, oatmeal, pears, prunes, apples and barley. Eating foods rich in fiber every day can significantly lower the level of bad cholesterol (LDL) which increase the risk of heart disease.
  • Make sure that you consume nuts such as almonds, walnuts, pistachios and hazelnuts every week. Because nuts contain a large amount of polyunsaturated fats, which help lower blood cholesterol.
  • Consuming fatty fish for at least twice a week is high recommended to lower cholesterol levels. Fish like mackerel, tuna and salmon are high in omega-3 fatty acids, which can reduce the blood cholesterol levels. According to American Heart Association, one should eat two servings of fatty fish per week to manage cholesterol and improve heart health.
  • Reduce the intake of high fat foods, since such foods often contain higher saturated fats. Also, reduce the intake of baked goods, full-fat dairy products, tropical oils such as coconut oil and processed meats like salami and bacon.
  • Make sure that you get not less than 30 minutes of exercise every day. Since, obesity is another great risk factor of high cholesterol, so regular exercise will help you control your weight. Aerobic exercise like cycling, walking, running, swimming, dancing and yoga are excellent exercise for lowering high cholesterol.

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