11 Effective Tips To Lower Your Cholesterol Fast
According to the Center for Disease Control and Prevention, 93 million adults in the US
have cholesterol levels above the safe range. Any number over 240mg/dL is your body's way
of telling you; something is not quite right here, and it is time for emergency changes.
But what changes? Most of us really do not know how to solve this problem. No! Just
skipping eggs in your breakfast will not help you reverse the number, but our tips certainly will.
In today’s video, we will share with you the 11 effective tips to lower your cholesterol fast.
#1. Stop eating Trans If you want to avoid one thing in your diet,
avoid trans-fat. Trans fat will increase your LDL (Low-Density Lipoprotein), triglycerides and lower
your HDL (High-Density Lipoprotein) levels; as a result, you will be in big trouble. When shopping,
read the labels to avoid foods high in trans-fat. You will see those on the label as hydrogenated
oils. According to a study published in the New England Journal of Medicine, Trans fatty acids
consumption is linked with lower HDL levels and a high risk of coronary heart diseases.
#2. Eat fish What most people do
is start avoiding all types of fat, and that is absolutely wrong. It is important to understand
that there are different types of fats with completely different natures and functions.
Adding omega-3 fatty acids to your diet can reduce triglycerides and reverse cholesterol transport in
the body, and the best way to get omega-3 fatty acids is to add fish to your diet. The right type
of fish like salmon, mackerel, and herring can do wonders. A study published in the Journal
of the American Medical Association indicates consumption of omega-3 fatty acids from seafood
is associated with low triglycerides, high HDL rates, and reduce risk of cardiovascular diseases.
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#3. Opt for olive oil Olive oil is a principal source of fat in
the Mediterranean diet. It's rich in MUFAs (Mono Unsaturated Fatty Acids) and high in plant sterols
and stanols; these are the secret sauce that helps to lower cholesterol levels. Different studies
show the positive role of olive oil in increasing the HDL and changing the composition of LDL.
Replace butter and other saturated fat options in your diet with two tablespoons of olive oil a day.
#4. Eat more fiber What does fiber have to do with cholesterol;
does it actually make a difference? Well, Yes, it does. Fiber is a plant-based nutrient that's
sometimes called roughage. It cannot be broken down into digestible sugar molecules
and passes through the intestinal tract and lining undigested, relatively intact. This property of
fiber allows it to trap extra cholesterol, making it harder for your body to absorb it.
Among two types of fiber, soluble fiber is particularly the one that lowers cholesterol
absorption in your body. You can find this fiber in fruits and vegetables.
According to a study published in the American Journal of Clinical Nutrition, adding soluble
fiber to the diet can benefit us; by reducing total cholesterol and LDL cholesterol levels.
#5. Shed extra pounds If your weight is in the healthy range, then there
is no need to lose weight to lower cholesterol but if you are overweight, losing weight is the
crucial step towards lower cholesterol. Being overweight or obese tends to raise your LDL
and lower your HDL cholesterol. Just by losing 10 % of your body weight, you can dramatically
reduce your risk of high cholesterol. According to a study done on thirty-five young women, moderate
weight loss affects cholesterol metabolism and can be an effective strategy to reduce cholesterol.
#6. Get moving Starting a new exercise routine or
choosing an active lifestyle is tough; these changes need a lot of commitment,
but if you really want to lower your cholesterol, you have to stick with an active lifestyle.
Adopting such a lifestyle can boost your HDL or good cholesterol level. If your good cholesterol
is higher, it helps keep the bad cholesterol or LDL from getting stuck in your arteries.
Even mildly vigorous activities, if you are intentional about doing them every day,
can really help. Simple things like walking, gardening, housework,
or dancing can be beneficial. A study published in the Journal of Nutrition
suggests exercise as an effective strategy in dyslipidemia (abnormal cholesterol level).
#7. Quit smoking If you have high
cholesterol and you smoke, you are at an even higher risk for heart disease than non-smokers.
Smoking raises the level of bad cholesterol in the body, plus it damages the bloodstream
and makes LDL cholesterol stickier than usual which results in plaque formation in arteries.
Kicking the habit will not only improve your cholesterol but will reduce your risk for
many other dangerous diseases. According to a review of studies published in the
Journal Biomarker Research, HDL levels increase rapidly after quitting smoking.
#8. Limit your alcohol Research shows that moderate
alcohol consumption can raise your good cholesterol levels by increasing the speed at
which proteins are transported through the body. However, Drinking more than what is considered
moderate has an opposite effect because it can raise both cholesterol and triglycerides levels.
The recommended limit of alcohol consumption is two drinks for men and one for women in a day.
Plus, it can make you gain extra weight,
which can indirectly affect cholesterol levels in a negative way.
#9. Eat nuts Go Nuts! Nuts are some of the
best foods to lower cholesterol as they are rich in polyunsaturated fats, fiber, and antioxidants.
When we consume polyunsaturated fats, our liver preferentially converts these PUFAs into ketone
bodies and produces more LDL receptors so that LDL can be picked up from the blood.
The fiber content of nuts helps lower overall cholesterol, and antioxidants present in
them prevent LDL oxidation. Multiple studies support the cholesterol-lowering role of nuts.
Some good options to add to your diet are almonds, pecans, Brazil nuts, and walnuts.
#10. Manage stress Even if you are on medication for high
cholesterol and you watch your diet, there is one risk factor that can sabotage all your efforts to
control the cholesterol level, and it is stress. When we get stressed, our body comes in a fight or
flight response. We put sugar into our bloodstream because it helps us run away from our enemies,
that sugar is left unused and converted into fatty acids or triglycerides.
Higher triglycerides result in higher cholesterol levels. Stress can also affect
cholesterol indirectly by high alcohol intake, smoking, unhealthy eating, and quitting exercise.
#11. Spice it up Adding a little spice to your diet can do
much more than just adding flavor to the meal. It is a delectable way to control your cholesterol.
Studies indicate beneficial properties of spices like turmeric, cayenne pepper, ginger, garlic,
arjuna, cinnamon; in lowering LDL cholesterol and triglycerides levels. These spices work
differently in lowering cholesterol; some works by limiting the cholesterol synthesis by the body
while others, like Arjuna, limit the absorption of cholesterol by the body.
Let's face it, modifying the whole lifestyle is difficult, especially for a condition without
any obvious symptoms. These things take time, don't overburden yourself. You cannot become a
new person with all new habits in a week. Start by getting into the right mindset. Make yourself
a priority by taking time for yourself and making efforts to become healthy, it might look difficult
now, but little effort and courage today can save you from severe consequences of the future.
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