If you’re wondering how to lower cholesterol, you’ve come to the right place. The right diet is an essential part of lowering cholesterol levels. It not only promotes heart health, but it can also lower LDL and bad cholesterol levels. You can lower your cholesterol levels by eating foods high in fibre, while cutting down on trans-fats. Healthy fats are a good alternative to unhealthy fats. Foods with partially hydrogenated vegetable oils and hydrogenated oils are considered unhealthy fats. In addition, unsalted nuts are considered healthy fats.
Diet
Eating heart-healthy fats such as avocados, olive oil, fatty fish, nuts, and seeds can lower cholesterol. Eating more unsaturated fats will lower total cholesterol and “bad” LDL cholesterol levels. Avoiding animal products is also important. Fatty cuts of red meat are higher in saturated fat and cholesterol. Aim for lean cuts of meat like chicken or fish, such as flank steak or 90% lean ground beef.
Exercise
While regular exercise is an effective way to reduce cholesterol levels, it won’t reduce LDL “bad” cholesterol. While your LDL “bad” cholesterol may decrease slightly when you lose weight, it will not be a dramatic reduction. To lower LDL cholesterol, start a new eating plan high in unprocessed whole grains, vegetables and fruits. Include legumes like black beans, which contain a high protein content and may help lower your insulin levels and decrease your risk of heart disease.
Medication
The most common type of medication for lowering cholesterol is a statin. Statins work by inhibiting an enzyme in the liver that raises cholesterol levels. They are safe, effective and well-tolerated. Studies have shown that taking statins reduces your risk of stroke, heart attack, and death. People can take statins even if their LDL levels are relatively low. Depending on the severity of your cholesterol level, your doctor may prescribe a different type of statin.
Unsaturated fats
While it may seem counterintuitive that unsaturated fats can lower cholesterol, they can actually improve your health. These fats can be found in foods like nuts, seeds, fish, avocado, olive oil, and more. However, if you’re wondering what kind of fats to eat to get the maximum health benefits, you should start by identifying the types you’re consuming. This way, you’ll be able to better match your cholesterol intake to your lifestyle.
Seafood
If you want to lower your cholesterol, you should eat fish at least twice a week. Seafood is rich in omega-3 fatty acids, which are beneficial for your heart and brain. Although seafood may contain high levels of the heavy metal mercury, the benefits of this food are well worth the risk. According to the Centers for Disease Control and Prevention, adults should get their cholesterol levels checked at least every four to six years. Pregnant women should choose seafood that is low in mercury and given to their babies.
Fruits
There are numerous fruits that are known to lower cholesterol levels. For example, pomegranate is useful for lowering cholesterol. Other fruit that can lower cholesterol levels include grapes. Regardless of season, eating fruits like grapes regularly can help you to maintain good heart health. But if you can’t resist sweet treats, you can also try a few different fruit alternatives such as ice cream and popsicles.
Limiting salt
Sodium chloride is a component of table salt. Excess sodium is not only bad for humans, it is also harmful to plants and animals. The upper limit of sodium intake for an average adult in the UK and USA is about four grams or one teaspoon per day. While it is not possible to completely avoid salt, limiting its consumption can help your overall health, as well as lower your risk of heart disease and high blood pressure.