Understanding Your Cholesterol And How To Lower It Naturally


High cholesterol is never good for anyone because it increases your risk of having various heart diseases and heart attacks. You can help yourself by learning how to improve your cholesterol with medications and also having some changes in your lifestyle. On this post you will find those healthy foods and activities that can improve your cholesterol-lowering effect. You can also see the post below!


If you're already eating healthy foods that lower your cholesterol naturally then you should keep up with the good work! But if your have no idea about foods that helps in improving your cholesterol level then you can consider adding these healthy choices to your diet.

1. RED WINE
The health benefits of red wine on lowering cholesterol is noted in a study that is being conducted by the department of metabolism and nutrition at Universidad Complutense de Madrid in Spain. On this study individuals with cholesterol problems are made to consumed the same grape supplement found in red wine, after the study their LDL levels decreased by 12%.
Scientists revealed that the high-fiber Tempranillo red grapes that is used in making red wine like Rioja, may actually significantly lower cholesterol levels. According to the study those who had high cholesterol before going into the study saw a 12% drop in LDL.


2. OATS
Oats is also very effective in lowering bad cholesterol (LDL), if you are looking for an easy way to lower your cholesterol, you may try changing your morning meal. Taking about two servings of oat for breakfast can lower LDL (bad cholesterol) by 5.3% within short period of time . Oat contains a compound known as beta-glucan, when beta-glucan is taken into your body it absorbs LDL , this is later excreted out of the body.


3. EAT FOODS RICH IN OMEGA-3 FATTY ACIDS. Some types of fish such as salmon, mackerel and herring are rich in omega-3 fatty acids.
Omega-3 fatty acids don't affect LDL (bad cholesterol) directly, instead they have other heart benefits like increasing the number of high-density lipoprotein (HDL or good cholesterol). Omega-3 fats are natural healing wonders, they can ward off heart diseases , dementia, and many other diseases. They also reduce the number of triglycerides (a type of fat found in the blood) and blood pressure.
 According to a research carried out in Loma Linda University it was discovered that the omega-3 fats found in most fishes like salmon, sardines, and herring can raise good cholesterol as much as 4%.

4. NUTS
Nuts are healthy for the heart because they're rich in good calories. In a study carried out by the American Journal of Clinical Nutrition, it was discovered that people who eat 1.5 oz of walnuts for 6 days within a week for 1 month helped lower their total cholesterol by 5.4% and LDL cholesterol by 9.3%.
Apart from Walnuts, Almonds and Cashews are other good options.


5. INCREASE YOUR INTAKE OF SOLUBLE FIBERS
 There are two types of fiber soluble and insoluble. Both have proven to contain different heart-health benefits. Soluble fibers helps to lower your LDL levels. You can also try adding soluble fiber to your daily diet by adding foods and fruits that are rich in soluble fibers such as : oats and oat bran, fruits, beans, lentils, and vegetables.

6. TEA
Tea has many health benefits, it is well known by many for its cancer-fighting antioxidants. It also has a great defense against high LDL cholesterol levels in the body. In USDA a research was conducted with black tea, within 3 weeks it was shown that black tea helped to reduce blood lipids by up to 10%. In other studies it was concluded that tea helps to reduce the risk of coronary heart disease.

7. AVOID FOODS CONTAINING TRANS FATS
Trans fats is not good for the body and it can be found in fried foods and commercial products such as cookies, crackers, snack cakes and many others. Trans fats affects the cholesterol levels badly by increasing the level of "bad" cholesterol and lowering the "good" cholesterol, this always results tonbad increases in the risk of heart attacks. Before you eat any packed foods you should always read the ingredient list, and avoid foods with partially hydrogenated oils, even those with small amounts of trans fat can add up in your body!

8. BEANS
The key thing that made beans to fit in here is the abundance of fiber it contains, beans has shown to be of great help in slowing down the rate and amount of absorption of cholesterol in certain foods. Beans such as black, kidney, or pinto beans supplies about one-third of your daily fiber needs.
According to researchers at Arizona State University Polytechnic, it was noted that adding ½ cup of beans to your soup lowers total cholesterol, including LDL up to 8%.


9. GARLIC
Garlic helps to stop artery-clogging plaque at its earliest stage, by keeping cholesterol particles from sticking to artery walls. Taking about 2 - 4 cloves of garlic or adding it to almost every dish daily can help lower the level of bad cholesterol in the body. Apart from this garlic also has other health benefits such as - it prevents blood clots, it reduces blood pressure, it also helps in protecting the body against infections.


10. EXERCISE
Exercise can help in improving your cholesterol health, by raising the level of good cholesterol (high-density lipoprotein (HDL)
You can add certain simple physical activities for about 5-minute intervals every day, this simple exercises can be inform of -
1. Taking a brisk walk after lunch hour
2. Cycling or Riding your bike to work or
3. Swimming
You can also meet with your doctor and find out simple exercises and the time intervals that will be best for you.


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