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10 tips to lower cholesterol levels

It is possible to naturally lower your high cholesterol levels without taking any medicines. The following 10 tips will help you to find out how you can reduce your cholesterol levels without going to your doctor.

1. Reduce intake of animal fats

You need to reduce fatty meats such as processed meats fatty red meats. Processed meats include salami, bologna, pepperoni and other such meats and fat ready meats include beef, pork or lamb. You also need to avoid full fatty dairy products which generally include, cream, cheese, cream cheese, whole milk and butter.

2. Look out for the carbs

If you follow a low carb diet, it will help you to lose weight and at the same time, it will also reduce cardiovascular risk. You can always choose high-fibre carbohydrates such as whole grain starch, lentils, beans, oatmeal and fruit. You will not only provide you with fibre but will also keep you full. However, watch your portions and do not go beyond 1 cup of starch.

3. Include more fibre

Include more fibre in your food. You need foods which contain high soluble fibre. Soluble fibre is good for you because it binds to bile and removes it. Bile is made of cholesterol. You can eat oats, flaxseed, oat bran, barley, legumes and dried beans. You can also include fruits and fruit vegetables and whole grain cereals in your diet.

4. Reduce weight

If you want to lower your cholesterol, you need to lose some weight. If you are overweight or obese, you need to shed some extra pounds. When you lose weight, it will also reduce bad cholesterol. Even small to moderate weight loss is good for you since it will help you to lower cholesterol levels.

5. Exercise

To lower cholesterol, you need to exercise frequently. Whatever exercise you like, you can continue doing that. When you perform cardiovascular exercises, it improves your heart health and also helps you to lose weight. Initially, you can go small with 30 minutes of exercises and gradually increase the time.

6. Become vegetarian

If possible, try to become vegetarian. If you cannot, then at least, try one meatless meal per week. You can also replace animal protein such as meat, fish, eggs, poultry or cheese with plant-based proteins. Plant-based proteins include beans, tofu, lentils etc.

7. Create a habit

When you’re trying to lower your cholesterol, you need to create a habit of exercising regularly. Consistency is very important when you are trying to reduce your triglyceride levels. Cardiovascular exercises can decrease about 24% of existing triglycerides.

8. Take help of technology

There are different technology tools which will help you to get feedback on your exercise. There are smart phone applications or apps, which will help you by measuring and tracking your exercise, calories and others. They also offer needed motivation to continue your exercise.

9. Reduce sodium in your diet

If you reduce sodium in your diet, it will help you to reduce your blood pressure and cholesterol. Even though the effect of sodium varies a lot among different types of people, in general, if you limit your sodium intake to less than 2300 mg every day, it’s good for you. People who have greater salt sensitivity should take lower sodium amount, which is 1500 mg a day.

10. Count your calories

All fat contained 9 calories per gram, which means in a tablespoon, there may be 100 calories. When you are eating something, you need to take that in mind. Reduce the portion size and reduce those foods which provide more calories. Eat foods with low fat and lower calories.

References
1. Crunch Cholesterol: Safe, Natural Secrets For High Cholesterol
2. Cholesterol information
3. What is cholesterol

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