Did you know the fact that for every 10 % drop in your cholesterol level, your risk of heart attack drops by 25 %? One more good news is that most of us can control cholesterol quickly without pills. Some simple lifestyle changes can be very powerful in making your levels up to the mark.
If you need to lower your cholesterol levels, you can take some easy steps daily that will help. If you have been prescribed with cholesterol-lowering drug, remember to stick to your daily medication schedule. If you can, then adopt some heart health habits, you must see your levels to improve within weeks. Lowering your cholesterol not only reduces the risk of cardiovascular disorders but also prevent stroke and heart attack. So what are you waiting for? Here are some tips that will help you see your numbers start to improve in no time.
Foods that naturally lowers cholesterol level or cholesterol free foods
Oatmeal in breakfast: Eating oatmeal in the breakfast is the best and simple way to lower cholesterol fast. Oatmeal, a cholesterol lowering food superstar, is a fiber rich food and therapeutic lifestyle changes (TLC) diet recommends adding high fiber food in your diet plan to get to healthy cholesterol levels. Oatmeal has more soluble fiber than other grains. It has been found that taking 5 to 10 grams of fiber daily decrease LDL and total cholesterol, which means taking 1 ½ of oatmeal is enough for one day.
Switch your snacks to nuts: Almost all types of nuts contribute to lower cholesterol and eating nuts are one of the easiest ways to lower your levels. Walnuts are the best option to get the most cholesterol-fighting power. Also, peanuts, almonds, and pistachios are top choices for lower cholesterol. Snacking on a handful of nuts, especially walnuts are a great way to reduce cholesterol, but be a little careful with portion size because walnuts are high in calories.
Get moving: Not only a cholesterol free diet affects your cholesterol levels, but what you do counts, too. The human body is not meant to sit all day; it is made to move. Being active helps you attain healthy cholesterol levels in the following ways:
- It encourages weight loss, which supports if you want to lower your cholesterol fast.
- Secondly, physical activity raises good cholesterol means high-density lipoprotein (HDL) in the body.
Working out for 40 minutes in the right intensity can spark the production of HDL in the body. A moderate to vigorous intensity aerobic activity thrice a week can help control cholesterol levels. Even a brisk walk of 15 minutes helps.
Pack a bean salad for lunch: Beans also known as pulses, are so nutritious that they can be added to the diet plan in place of fish and meat. They are as filling as meat, thanks to their high fiber content. While meat is digested quickly, beans take longer time and left you feeling full for a longer period. When it comes to cholesterol-lowering power, beans cannot be beaten. Skipping a bean salad means skipping a health benefit.
Salmon for dinner: Choose salmon over, steak and you will do your heart a favor. Get into the habit of adding fish in your diet is extremely beneficial. Fish is low in saturated fat while meat is high in low-density lipoprotein (LDL) raising saturated fat. With fish, you will also experience the goodness of omega 3, which works to lower triglyceride levels in the blood.
Enjoy the taste of blueberry yogurt: Blueberries not only contains antioxidants but are also rich in fiber. About one cup of blueberries contains 5 g, which made it a good choice to help lower cholesterol fats. You can have it any way dried or cooked. If they are not in season then you can buy a packet of frozen blueberries and store it in your refrigerator, just be careful to use them as soon as they defrost. An excellent way to enjoy blueberries is to layer them with fat-free yogurt and served it with fruits and nuts.
Have a glass of wine: Excessive amount of alcohol is bad for heart health, but a moderate quantity may be a good option. According to studies alcohol in moderation can help raise your HDL cholesterol. It has been suggested to not consume more than three drinks a day and no more than seven per week for women. While men can have no more than four drinks a day and no more than fourteen per week.