You're not alone if your cholesterol level is extremely high and you're looking for ways to lower it. According to study, a large number of people are also finding ways to lower their cholesterol levels.
Prolonged high cholesterol can, unfortunately, lead to major health problems over time, boosting your risk of heart disease, stroke, and early death. What's the good news? A few dietary modifications could be all you need to help reduce your risk. If you want to lower your cholesterol levels right now, keep reading to find out which practices licensed dietitians recommend.
1. Make oatmeal part of your breakfast
Make oatmeal a part of your daily routine if you would like to start each day on a healthier foot. Oatmeal contains beta-glucan, a soluble fiber which helps decrease LDL cholesterol while also making you feel full. Oatmeals are also available in a variety of formats, including instant oats and oat groats.
2. Incorporate more unsaturated fats into your diet
While saturated fats can raise cholesterol levels, eating more unsaturated fats could have the opposite impact. Unsaturated fats are good for you since they decrease blood pressure and cholesterol while still giving your body energy. Unsaturated fats can be found in omega-3-rich fish like tuna, salmon and mackerel, as well as nuts like walnuts, almonds and Brazil nuts, and vegetable oils like olive, corn, sunflower, and walnut oils.
3. Make a conscious effort to consume more vegetarian protein sources
If you have a meat-heavy diet, adding a few additional vegetarian or vegan items to your diet could help you lower your cholesterol levels quickly. A vegetarian diet will not only help you lose weight, but it will also help you lower your LDL cholesterol. Heart disorders such as high blood pressure and heart disease could also be considerably reduced.
4 Increase the amount of fiber you consume
Fiber is not only filling, but it can also help you lower your cholesterol levels quickly. Whole grains, fruits, beans, nuts, seeds, and vegetables are high in fiber, which can help lower cholesterol and should be included in a diversified diet. In general, you would like to consume as much fiber as possible. Soluble fibers are effective because they can bind to cholesterol in the intestines and stop it from being absorbed into the circulatory system.
5 Intermittent fasting is a good way to add variety to your diet
If you have high cholesterol, following intermittent fasting may be the quickest approach to lower your LDL and HDL levels. Intermittent fasting appears to be a viable technique for lowering total cholesterol and harmful LDL cholesterol while increasing good HDL cholesterol, according to preliminary study.
If you're considering fasting, a 16-8 fasting period, in which you eat for 8 hours and just drink water for 16, is a common, suggested, and sustainable technique for many people.
Source - https://www.eatthis.com/cholesterol-lowering-habits/
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