10 Tips to Lower Cholesterol at Home with the Best Diet

 

Food forms a large part of our overall well-being. As one that fuels your body has the potential to cure you of various health conditions, which goes up to stabilizing the cholesterol levels. High cholesterol is something nobody wants to mess up with as it can put one at various health risks such as heart disease, stroke, and diabetes. The good news is you can get the numbers down and put your health back on track without much ado by adopting these natural tips and tricks in your diet for cholesterol.

 

1. Get more soluble fiber foods to reduce cholesterol: Fiber helps delay the absorption of carbohydrates & thus reduces the risk of blockage in the arteries. Eating more fiber also keeps you full for longer and suppresses untimely hunger, an added benefit for the one trying to lose weight. Make sure you include at least five to ten grams or more of soluble fiber a day in your diet to reduce your LDL cholesterol. Some of the best sources of soluble fiber include beans, peas, lentils, fruit, psyllium, various whole grains, and oats. 
2. Refrain from trans fat: Trans fatty acids can turn out to be extremely bad for your health as they raise LDL ('bad') cholesterol levels in your blood and lower the HDL ('good') cholesterol levels. Try to avoid them totally or eat them as little as possible. Instead, focus on having monounsaturated fats in your diet, good for your heart, cholesterol, and overall health. Monounsaturated fats lower the 'bad' LDL cholesterol levels and promote 'good' HDL. A significant portion of these good fats is readily available in avocado, canola oil, olive oil, sunflower oil, peanut oil, sesame oil, and butter.
3. Say yes to polyunsaturated fats (Omega-3): Omega-3 is also known as good fats as they come with heart-healthy benefits & reduce blood pressure. These fats may not help you lower your LDL level, but they can raise your HDL level. Fish oil and fatty fish, such as salmon and mackerel, are considered the best source of Omega-3. If you are vegetarian, you can substitute it with certain nuts & seeds like flaxseed, chia seeds, and walnuts.
4. Pump up your diet with potent herbs and spices: Herbs and spices are rich in vitamins, minerals, and antioxidants that prevent bad cholesterol from oxidizing, thereby reducing plaque formation in arteries. Adding small amounts of spices or herbs in the diet, such as mint, clove, cinnamon, oregano, and cilantro, contribute significantly to the total antioxidants consumption of the day.
5. Enjoy fresh fruits and vegetables produce: When it comes to fruits and vegetables, the more you have them, the better! Fresh fruits and vegetables are the powerhouses of vitamins, minerals, and other essential nutrients, which help you to stay healthy. Most of these have little or no fat and calories that help you maintain your ideal weight. Besides, veggies and fruits are high in fiber, and some types of fiber can help lower your cholesterol by blocking its absorption into the bloodstream. Look for colorful fruits and vegetables, such as berries, oranges, apples, broccoli, spinach, and bell peppers to include in your low cholesterol diet.
6. Cut out artificial sweeteners: Excess usage and intake of sugary products increases triglycerides levels and leads to heart problems. Sugar is also one of the largest contributors to high cholesterol levels in the body. Diets high in sugar lower your good HDL cholesterol and make your liver synthesize more 'bad' LDL cholesterol. You must try to replace your drinks, tea, coffee, flavored yogurt & milk, or baked goods with healthier substitutes that use jaggery or honey as sweeteners.
7. Move as much as you can: Try to incorporate short intervals of regular exercise to lower triglycerides and raise HDL cholesterol. Setting up and following an exercise regime consistently can help you improve cardiovascular health and maintain your ideal body weight. Besides, it helps manage stress which is also one of the biggest backers of high cholesterol levels. Make sure to add a physical activity session of at least 30 minutes to lose weight & improve cholesterol levels.
8. Keep a check on your salt intake: Too much sodium consumption can lead to high blood pressure. High cholesterol and blood pressure can put one into serious health risks related to health diseases. Whether you have already been diagnosed with high blood pressure or would like to prevent it, eating less salt will help. Try to avoid fried potato chips, canned soups, and frozen foods, as they have considerable amounts of salt.
9. Indulge in healthy brews (Green or black tea): Green and black teas turn out an excellent way of countering cholesterol levels because of two beneficial compounds Catechin and quercetin, which inhibit cholesterol synthesis and its absorption and thus help prevent blood clots. It reduces inflammation and ensures healthy blood pressure levels. Besides this, green and black teas are rich in antioxidants, incredibly nourishing, and provide multiple health benefits. They support weight loss, better brain function, and reduce the risk of diabetes. Make sure to have at least two or more cups of either of the teas throughout the day.
10. Limit alcohol consumption: Alcohol may not directly contribute to higher cholesterol levels, yet it can affect cholesterol levels in the blood in both bad and good ways. Too much alcohol can lead to many health problems, including high blood pressure, heart failure, and strokes. Besides, it adds empty calories into your daily diet and makes you gain weight.

 

 

By adopting these tips and tricks, you not only manage cholesterol quickly and reduce the risk associated with the disease but also create changes throughout your body that profoundly improve your overall well-being and promote longevity. If your cholesterol stays out of balance, lifestyle and dietary changes are the best way to maintain cholesterol quickly and effectively. Want to incorporate these tips and tricks into one customized weight loss diet plan? Consult Health Total nutritionist experts by booking your free appointment over a call, visiting the website, or downloading the health total app.