How To Lower Cholesterol?

2024 Author: Steven Freeman | [email protected]. Last modified: 2023-12-17 08:15

The December holidays surely added a few extra pounds to your figure that could have affected the cholesterol levels in your body. Although the body needs some cholesterol to function well, excess cholesterol in the blood can block the arteries, putting your health at risk, creating diseases of the coronary arteries and other heart conditions.

The best way to avoid any aggravation of the arteries is a lifestyle change to keep your heart healthy primarily. That includes a healthy diet to help control weight and regular physical activity.

The health department recommends limiting total fat and saturated fat consumed. Most daily calories should come from healthy fats, since saturated fat is extremely damaging as it increases the level of bad cholesterol. These fats are found in some meats, dairy products, chocolate, baked goods, and processed and fried foods, so it is recommended to avoid or reduce their consumption.

Potato chips are a food found in almost everyone's usual diet, but their consumption increases the trans fat index, which lowers good cholesterol. Crackers and margarine are in the same category.

To avoid the increase in bad cholesterol, it is recommended to consume healthier fats from nuts and unsaturated oils such as canola, olive and safflower. In addition to eating soluble fiber foods like whole grain cereals like oatmeal; fruits such as apples, bananas, oranges, pears, and plums; and legumes such as beans, lentils, chickpeas, and beans.

Experts encourage eating a diet rich in fruits and vegetables and consuming fish instead of meat. Among the products that should definitely be avoided is salt, alcohol, since it adds calories that lead to weight gain and being overweight can raise cholesterol levels.