10 Easy Ways To Lower Cholesterol

You can lower your blood cholesterol levels through a healthy diet and regular exercise. High cholesterol levels in our blood can lead to heart diseases such as coronary artery disease, artery disease, and stroke. There are two types of fat: saturated fatty acids and unsaturated fatty acids. Saturated fatty acids increase blood cholesterol levels. Eating unsaturated fats instead of saturated fats can lower your cholesterol.

10 easy ways to lower cholesterol:

 Add fish to your diet: Eating fatty fish helps keep your heart healthy and prevents heart disease thanks to the omega-3 fatty acids. Lowers blood pressure and controls the risk of blood clots by lowering LDL cholesterol. People who are already affected by heart attack, heart disease, fish oil, and omega-3 fatty acids can prevent sudden death. Omega-3 fatty acids are found in abundance in salmon, tuna, mackerel, sardines, and halibut. consuming fish twice a week is very desirable. To avoid unhealthy fats one should take baked or grilled fish.

Fiber: Fiber (complex carbohydrates and fiber) is found in so many foods, including beans, fruits, vegetables, oatmeal, brown rice, and wheat bread. These are rich sources of fiber that help reduce cholesterol (LDL) in the body by about 5%.

Physical Activity: Get 150 minutes of physical activity each week. To achieve this, you need to contribute 30 minutes every day. No matter where you are, you should do some exercise that will greatly help you stay healthy and reduce low-density lipoprotein (LDL). .

Avoid palm oil and coconut oil: Both oils are high in saturated fat and can increase bad cholesterol, which is not good for your heart health. Instead of these oils, choose peanut oil, sunflower oil, olive oil, corn oil, or soybean oil.

Green Tea: Tea is rich in antioxidants that lower LDL cholesterol, which causes plaque on artery walls. It also relaxes blood vessels and prevents blood clots. Tea also lowers your blood pressure. You can take it either with ice or hot.

Eat nuts: Walnuts, almonds, and other nuts can help lower blood cholesterol levels. Walnuts are rich in polyunsaturated fatty acids that keep blood vessels clean and healthy. Eating a handful of nuts, such as peanuts, hazelnuts, almonds, and pistachios, can reduce your risk of heart attack. Make sure the nuts are not coated with salt. All nuts are high in cholesterol. So watch your weight gain and replace saturated fats like cheese and meat in your salads with nuts (almonds, pistachios, walnuts).

Avoid trans fats: According to the Food and Drug Administration, trans fat foods increase LDL and lower HDL (heart-healthy high-density lipoprotein). trans fat.

Reduce your salt intake: High blood pressure (hypertension) is a major cause of cardiovascular diseases such as strokes, heart attacks, and blood clots. Be aware of high salt concentrations in processed foods. If you consume more than 2500 mg of salt, you will gain weight and retain water.

Read labels carefully: When buying processed foods at the supermarket, you should pay attention to the ingredients. First, avoid ingredients that contain meat fat, palm or coconut oil, cream, solids, whole milk, hydrogenated fats, etc.

Be careful with snacks: Instead of high-fat snacks, baked goods like potato chips, french fries, and candy bars, choose homemade low-fat snacks like popcorn, carrots, dried fruit, fresh vegetable salads, and fruits. etc