We have compiled a list of five simple ways to decrease cholesterol that you can follow every day to help you keep yourself and your heart in shape. As with everything relating to health, diet and exercise are the two major components. What you eat is key to lower your cholesterol naturally.
One thing you should know the difference between LDL and HDL cholesterol. Simply think of HDL as the “healthy” and LDL as “poor”. HDL can actually help cholesterol from your blood vessels. Bad cholesterol called low-density lipoproteins or LDL. It contributes to build up plaques in the inner walls of arteries. High concentrations of both compounds in the blood causing high risk of cardiovascular disease that can lead to heart attack.
HDL cholesterol, which is called “good cholesterol” helps remove plaque from arteries. Both types of cholesterol produced by the body for certain functions and is always present in our blood. The problem occurs when cholesterol is produced more than is required by our body. Here are 5 ways to decrease cholesterol.
1. Exercise.
Walk, cycling, swim, jump up and down, play games or dance! Even housework counted. Start with what your like and aim to keep running 30 minutes each day.
2. Choose unsaturated fats instead of saturated fat.
Use unsaturated fats on the sandwich instead of butter and choose liquid margarine or vegetable oil for cooking. Choose chicken and fish instead of red meat and semi-skimmed milk instead of full fat milk. Try to eat oily fish twice a week.
3. Eat varied foods.
Choose whole grains, eat fruit, vegetables, root vegetables, potatoes, chicken, fish and legumes. Variety is the key to a balanced diet.
4. Reduce the stress.
Try to get eight hours of sleep per night if you need it. Give yourself ten minutes each day to sit quietly and do nothing. Smoking and alcohol may seem relaxing, but they have a large impact stress on your body.
5. Eat foods with added plant sterols to decrease cholesterol. Only 2 g to 2.5 g plant sterols per day can lower cholesterol significantly while simultaneously moving to a healthy diet and lifestyle.
