Everyday habits that reduce bad cholesterol
Managing cholesterol levels is crucial for maintaining heart health and reducing the risk of cardiovascular diseases. Here are 9 effective and easy-to-follow habits that can help lower your bad cholesterol (LDL) while boosting your good cholesterol (HDL).
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Eat more soluble fibre
Soluble fibre helps reduce the absorption of cholesterol into your bloodstream. Foods rich in soluble fibre include oatmeal, beans, lentils, apples, and pears. A diet that is high in soluble fibre can lower LDL cholesterol by about 5-10%.
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Choose healthy fats
Replace saturated and trans fats with healthier fats. Saturated fats, found in red meat and full-fat dairy products, can raise your LDL cholesterol. Instead, go for healthy fats like those in olive oil, avocados, and nuts. Omega-3 fatty acids found in fatty fish also help improve heart health.
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Garlic
Garlic has been shown to have cholesterol-lowering properties. Studies suggest that consuming garlic can reduce LDL cholesterol levels by about 10% if taken regularly. Adding fresh garlic to your meals or taking garlic supplements can contribute to better cholesterol management
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Use cinnamon
Cinnamon is known for its potential to improve blood lipid levels. Research indicates that cinnamon can help reduce LDL cholesterol and triglycerides while raising HDL cholesterol. You can sprinkle cinnamon on your oatmeal, yogurt, or in your coffee to take advantage of its benefits
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Physical movement
Physical activity can help raise HDL cholesterol while lowering LDL cholesterol. Aim for at least 30 minutes of moderate exercise, like walking or cycling, five days a week. Regular exercise also helps maintain a healthy weight, which further contributes to cholesterol management.
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Conscious eating
Conscious eating involves paying full attention to the experience of eating and drinking. This practice helps in recognising hunger and fullness cues, leading to healthier food choices and portion control. Careful eating can aid in weight management and reduce the risk of overeating.
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Lose weight
Carrying extra weight contributes to high cholesterol levels. Even a small weight loss of 5-10% of your body weight can significantly reduce LDL cholesterol and improve HDL cholesterol. Focus on gradual, sustainable weight loss through a balanced diet and regular exercise.
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Reduce sodium intake
Cutting down on sodium can help lower blood pressure and reduce your risk of heart disease. High sodium intake is often linked with processed and packaged foods, so try to cook more meals at home using fresh ingredients.
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Keep yourself hydrated
Drinking enough water is essential for overall health and can aid in weight loss, which indirectly helps manage cholesterol levels. Aim to drink at least eight glasses of water a day, and consider replacing sugary drinks with water or herbal teas.
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