HOW TO LOWER CHOLESTEROL IN 7 DAYS
Cholesterol is a fatty and waxy substance present in the body and moves throughout the body via the bloodstream. The body produces it according to its requirement to perform certain functions. Lipoproteins are soluble proteins that transport fats across the body, and transport it through the body which are of two kinds. The Low Density Lipoprotein (LDL) is called bad cholesterol. It carries cholesterol to the blood vessels and tissues of the body. Excess LDL will deposit along the walls of blood vessels and increases the risk of stroke and heart attack.
High Density Lipoprotein (HDL) is known as good cholesterol. It brings it back to the liver from blood vessels and tissues. It protects from cardiovascular diseases. Higher levels of HDL are beneficial for the body. Hence, always keep its level within normal limits, otherwise they can cause health complications. But how to lower cholesterol fast? Experts at socialtomatoes.com have found various ways for you to lower and control it by foods and exercise. So let us find out the ways to reduce Cholesterol.
Ways to reduce Cholesterol
Physical activity and exercise can manage high cholesterol levels as well. The level of good cholesterol or HDL increases with moderate physical activity. Mostly, doctors recommend 30-minute moderate exercise five times a week or 20 minutes of vigorous aerobic exercise three times a week. Moreover, exercising for a short time, several times a day also reduces its levels.
Foods that lower Cholesterol
It is better to use liquid vegetable oils like safflower, canola, and sunflower oil as compared to butter and lard to lower LDL levels.
Foods fortified with sterols and stanols
The capacity of the body to absorb cholesterol from food increases with plant extracted sterols and stanols; which are also included in granola bars, chocolate, margarine and orange juice. They are available in the form of supplements. LDL can be lowered to about 10% by using 2 grams of plant stanols and sterols.
A powerful way to reduce cholesterol is to use soybeans or products made from them such as soy milk and tofu. According to analysis, LDL level can be lowered up to 6% by consuming 25 grams of soy protein.
Fish can help lower LDL in two ways: by replacing beef, which includes LDL-boosting saturated fats, and by supplying LDL-lowering omega-3 fats. Omega-3 fatty acids lower triglycerides in the body and protect the heart by preventing irregular heart rhythms.
Avocados are one of the most nutrient-dense fruits available. They are high in fiber and monounsaturated fats containing two nutrients that help lower the “poor” LDL while increasing the “healthy” HDL. Avocados have shown to reduce cholesterol in clinical trials.
Moreover, in one study, obese and overweight adults with elevated LDL and who consumed one avocado a day had lower LDL levels as compared to those who didn’t.
Garlic is a culinary ingredient and medicine used for decades. It has several potent plant compounds, including allicin, which is the most active ingredient. It has shown in studies to reduce blood pressure in people with high blood pressure and to help lower overall and “bad” LDL, but the latter effect is less potent.
Hence, many researchers use aged supplements which are thought to be more powerful than other garlic preparations; as large quantities of garlic are needed to produce this heart-protective impact.
Foods to avoid
Eggs are among the healthiest foods you can consume. These are also rich in cholesterol; with one big egg containing 211 mg of it, or 70% of the average daily intake. Hence, eggs are discouraged because they are believed to be responsible for increase in its level. On the other hand, eggs have shown to have little harmful effect on cholesterol levels and that consuming whole eggs will lead to higher levels of heart-protective HDL.
A 1-ounce (28-gram) serving of cheese contains 27 mg of cholesterol, which is around 9% of the recommended daily intake. Despite the fact that cheese consumption is frequently linked to high rate of cholesterol; various researches have shown that full-fat cheese has little harmful effects on its levels. The nutritional value of various types of cheese differs; but most cheese are rich in calcium, protein, B vitamins, and vitamin A. Hence, to keep servings in order, adhere to suggested serving size of 1–2 ounces at a time, since cheese has more calories.
Commercial Baked Goods
Baked items are perfect for a late-night snack. While a cupcake, cookie, or a slice of cake can be difficult to ignore; people with high cholesterol should avoid these popular baked goods because they may contain trans fats due to the use of hydrogenated vegetable oil.
Deep fried, golden, and crunchy fried chicken is a huge hit. While chicken is always a go-to menu item for healthy dinners; you may want to try a heart-healthy chicken meal. Moreover, fried chicken has a higher cholesterol content then a hamburger.
Beef, lamb and pork have higher cholesterol and saturated fat levels then most food. According to the website of the American Heart Association, this will lead to a rise in your own cholesterol level and worsen established cardiovascular disease. According to the AHA, vegetable proteins including rice, chicken (not fried), and fish like salmon, which are rich in omega-3 fatty acids, are all better options for red meat.
Exercises to reduce Cholesterol level
Apart from eating foods that lower cholesterol and avoiding foods that are higher category, various exercises have been used that effectively reduce cholesterol. Hence, you can carry out both; a diet approach and an exercise approach, to lower its levels. Following are some exercises that can help anyone to lower it.
- Jogging or Brisk walking
- Weight lifting
- Play your favorite sport
The most effective approach to lower cholesterol levels is to strictly follow the diet or selected foods item to lower cholesterol levels. Nevertheless, along with diet, you must have to be involved in physical activity which will burn fat and reduce cholesterol at double speed.