Try these strategies to keep your cholesterol in healthy levels.
Eat plenty of fruits and vegetables
Fruits and vegetable are rich in vitamins and minerals such as vitamin C, vitamin E, folate and selenium. There is one study that analysed the diets of more than 4,000 people and revealed increased fruits and vegetable intake among the subjects showed low levels of low-density lipoproteins (LDLs) or “bad cholesterol.”
According to the study, those who consumed four servings of the food groups daily had remarkably lower cholesterol levels compared to those who eat only two servings or less each day.
These food groups also contain a huge deal of antioxidants and especially fibre, which are both good for the heart. High fibre intake up to 30 grams per day showed a 10 per cent increase in high-density lipoproteins (HDLs) or “good cholesterol.”
Include healthy fats in your diet
Choose foods that contain good cholesterol. High-density lipoproteins aid in removing excess fats by picking and taking them to the liver to be broken down and excreted from the body, thus will be beneficial for heart health.
Foods like fatty fish, avocados, seeds, nuts, olive oil and coconut oil are some examples of HDL sources. Eating more of these foods will help keep your cholesterol in healthy levels.
Reduce sugar intake
Cutting down on sugar is the simplest way to lower LDLs, thus maintaining healthy cholesterol levels. High sugar consumption is like eating calories and carbs in health damaging amounts that can pose a risk of heart disease.
Just let your sweet tooth indulge in dark chocolates, berries and other fruits, thereby reducing your intake of sugar. Also, instead of refreshing with soda and juice that are rich in sugar, drink substitutes like iced tea, kombucha and seltzer water.
Add spices and herbs
Not only can they enhance the flavours of your food but they can also lessen cholesterol. Cardamom, cinnamon, ginger and turmeric are found to help lower cholesterol levels.
Consuming garlic on a daily basis is shown to benefit the hearth as well as resulting in a reduced level of LDLs.
According to one study, 14 weeks of resistance training like weight-lifting or bodyweight exercises can significantly improve cholesterol levels. Aerobic exercise or cardio cuts bad cholesterols, too.
You may want to replace your routine physical workout with 20 to 40 minutes of cardio daily or between 150 to 300 minutes a week paired up with resistance training twice weekly the least for better results.
Source: Medical Daily