how to reduce cholesterol in 7 days?
First of all, what is cholesterol? Cholesterol is a waxy fat that our bodies need to build healthy cells. Although it often gets a bad rap (and too much can be dangerous), the truth is that our bodies cannot function without cholesterol.
1. Read these nutrition labels to avoid trans fats
You've probably heard this advice over and over again because it's one of the simplest things you can do to help control Your diet: read nutrition labels. Nutrition labels can help you understand what good nutrients you're getting, and they can also help you avoid trans fats, one of the worst ingredients for your cholesterol levels.
Trans fats, also known as "hydrogenated oils" or "partially hydrogenated vegetable oils," are sneaky ingredients that may be good for food manufacturers but they're not really good for you.
2. Choose meats low in saturated fat such as fish or chicken.
Does the refrigerator seem a little emptier than usual? Before you go to the store to restock, give yourself some time to review your shopping list to see if there are any easy protein changes you can implement. For starters, limit your intake of red meat.
Many red meats are high in saturated fat, which can increase levels of bad LDL cholesterol. For healthier alternatives, choose skinless chicken or turkey more often and avoid processed meats. More fish can also be incorporated and try to make it into your diet.
Fish is low in saturated fat and many types contain omega-3 fatty acids, which are beneficial for heart health and can increase your levels of good HDL cholesterol. Here are some examples of fish you can try including in your diet:
- Oily fish such as Atlantic or Pacific salmon, blue mackerel, or tilapia
- Seafood like shrimp and crab
- Freshwater fish like herring and lake trout
- Marine whitefish like cod and grouper
- Canned light tuna and tuna fillets
3. Get more fiber dissolved into whole grain breads, kidney beans, quinoa, and more
You probably know fiber as something that can help improve your digestive health. But if you think fiber is just for digestion, think again: it can also help improve your heart health.
List of low-cholesterol foods that are high in soluble fiber (fiber that can dissolve in water). Soluble fiber traps cholesterol in your intestines – before it enters the bloodstream – and helps reduce levels of bad LDL cholesterol. Foods high in soluble fiber include:
- Oats
- Barley
- Quinoa
- Whole grain bread
- Kidney beans
- Lentils
- Chickpeas
It's easy to incorporate many of these foods into your diet. Try whole-grain oatmeal toast for breakfast, curried lentils for lunch, or turkey chili with red beans for dinner.
4. Increase unsaturated fats and fiber by snacking on fruits, vegetables and nuts
There's nothing wrong with snacking between meals to boost your energy or soothe your rumbling stomach. But popular snacks like potato chips, microwave popcorn, cookies, cakes, or crackers are all high in trans and saturated fats.
Raw nuts are high in unsaturated fats – the best type of fat. Nuts are great for a heart-healthy diet because they increase levels of good HDL cholesterol and decrease levels of bad LDL cholesterol. Other examples of foods high in unsaturated fats include avocados and olives.
Nuts – as well as many fruits and vegetables – can also be an excellent source of soluble fiber. Adding as many of these foods to your diet as possible can have a compounding effect on lowering cholesterol.
Don't know where to start? Here are some suggestions:
- Avocados
- Apples
- Strawberries
- Blueberries
- Oranges
- Grapes
- Olives
- Peas
- Broccoli
- Carrots
- Okra
- Eggplant
- Walnuts
- Beans Peanuts
- Almonds
- Cashews
- Pistachios
5. Use low-fat milk, cheese, and yogurt
Choosing to lower your cholesterol doesn't mean you have to give up everything you love – it just means making smarter choices. When it comes to dairy, this is a huge area where choosing a healthier alternative can be an easy win.
For products such as cheese, milk, ice cream, and yogurt, use low-fat dairy products instead of regular products. If you want to experiment, try using soy milk. Who knows? This could become your next craving.
6. Make your food a little different
It's not just what you eat, it's how you eat it. Just like you can change what you buy at the grocery store, you can also choose healthier ways to prepare foods that help naturally lower your cholesterol levels. For example:
- Remember to remove fat and skin (before cooking or before eating) when cooking meat and fish. This helps you get protein while reducing fat intake.
- Focus on boiling, grilling, grilling, poaching, or grilling. These are better cooking methods than frying or breading, which can add fat.
7. Replace butter and margarine with healthy oils.
Of course, avoiding fat when preparing a delicious meal is not always practical. When you need extra fat for cooking, baking, or frying, use healthy oils instead of solid fats, such as butter, margarine, shortening, and lard.
Solid fats are high in saturated fats, but oils are high in unsaturated fats, which – remember – is better for you. The American Heart Association (AHA) recommends using oils with less than 4 grams of saturated fat per tablespoon (and no trans fats).
Usually, it's easy to replace solid fats with healthier fats. Try using olive oil, sunflower oil, or grapeseed oil instead of solid fats.
8. Try to be vegetarian every week
Don't let the word "vegetarian" scare you. By choosing a smartly prepared vegetarian meal, you simultaneously achieve several cholesterol-lowering goals, like eating healthier fats and getting more soluble fiber. Plus, many vegetarian dishes are just as delicious and filling as meat-based dishes.
Here's a low-cholesterol recipe idea: Try a freshly made salad with sesame vinaigrette and spicy grilled tofu. For dessert, add fresh blueberries, strawberries, and oats to low-fat vanilla yogurt.
9. Move more in your daily routine
By keeping your body moving, you help it do what it's supposed to do, which can lead to improved benefits. improve overall health. This includes increasing good HDL cholesterol, controlling blood pressure levels, and many other heart health benefits.
Simple swaps that give you more exercise every day
Ideally, you should aim for at least 2.5 hours (150 minutes) of moderate physical activity per week. You can divide this section however you want. You can focus on one activity every day or dedicate it to just a few days a week. The important thing is to get started.
10. Work with your doctor on a cholesterol-lowering plan (especially if you are overweight or smoke).
Lowering cholesterol doesn't have to mean going it alone. Your treating physician is a helpful partner throughout your journey.
Your doctor can work with you to create a personalized action plan – one that combines diet, exercise, and other lifestyle changes to help reduce and control your cholesterol levels.
You can start lowering your cholesterol levels naturally today
By changing your diet, exercising more, quitting smoking, losing weight (if necessary), and connecting with your doctor, you will be well on your way to improving your cholesterol levels. Heart health has long-term effects.
It's always a good time to start taking care of your heart health. If you need a little support, lean on your friends and family. And remember, your doctor is always there for you with advice, motivation, and encouragement so you can achieve your goals and live healthier.
Comments
Post a Comment