7 Simple Ways to Reduce Cholesterol
by Healthy Homestead Team
2 weeks ago
Our body produces cholesterol naturally. But when we consume high cholesterol foods, the problem becomes more obvious. You cannot get to 0% cholesterol. After all, our body need fats to operate at optimum level. What you have to understand is that there is good cholesterol, HDL, and bad cholesterol, called LDL. Your goal should always be to reduce the bad cholesterol, and increase the good cholesterol. High cholesterol can result in heart issues, heart attack, hypertension, high blood pressure, and many other cardiovascular issues.
With that in mind, here are some ways how to reduce levels of cholesterol.
Focus on monounsaturated fats
These are the so called good fats. Unsaturated fats have at least one double chemical bond that changes the way they are used in the body.
Monounsaturated fats can reduce the oxidation of lipoproteins, compounds that contribute to clogged arteries. They work by reducing harmful LDL cholesterol, and increasing the good cholesterol in the process.
You can up your monounsaturated fats consumption by focusing on olives, olive oil, almonds, walnuts, pecans, and avocados.
Cinnamon is the key
Cinnamon is one of the best spices you can find that helps with cholesterol issues. While there is no scientific evidence that cinnamon helps with cholesterol, the fact is that cinnamon speeds up your metabolism. Cinnamon also reduces the amount of triglycerides in your body. And the best part is, cinnamon is one of the most versatile spices. You can easily add it to your vegetables juices, smoothies, salads, and stews.
Exercising is a win-win situation for your heart health. It helps improve physical fitness and obesity, a condition known to increase cholesterol levels. But it also reduces harmful LDL cholesterol. You need to exercise just three days per week for 15 minutes, and you will see results. Even low-intensity exercise like walking can reduce the LDL and increase the HDL cholesterol.
Consume more fish
Fishes are natural and rich source of omega-3 fatty acids. These fatty acids dramatically improve the health of your heart and cardiovascular system. Omega-3 fatty acids are considered polyunsaturated fats, which means they are even better than monounsaturated fats.
You can source omega-3 fatty acids from fatty fish like salmon, herring, tuna, mackerel, but also from some nuts and avocado.
Up your potassium
Any doctor will tell you that if you up your potassium intake, your heart will be more healthy. High blood pressure is linked with salt and sodium intake. And the best way to combat sodium is with potassium. Most people opt for bananas for their potassium intake.
But there are also other potassium rich foods, like avocado, spinach, watermelon, butternut squash, beets, Swiss chard, and pomegranate. And they can all be juiced and consumed easily.
Consume more lemon
Speaking of juicing and fruits and veggies that can help with cholesterol, do not ignore lemon. Just one cup of lemon juice can dramatically change your healthy lifestyle. And drinking lemonade in the morning is one of the best ways to start the day.
Up your fiber intake
One downside of juicing is that it takes away the fiber in fruits. But do not worry, you can get enough soluble fiber from other sources. And at the end of the day, you do not have to juice all your fruits. You can consume some of them as whole foods.
Soluble fiber is a group of different compounds in plants that dissolve in water. Humans cannot digest it, but the beneficial bacteria in our intestine can digest soluble fiber. In fact, bacteria require soluble fiber for its own digestion.
With that in mind, the best source for soluble fiber is to consume fruits. But you can also get it from peas, lentils, oats, and whole grains.