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Living with high cholesterol levels can make your body feel like a ticking time bomb. These waxy substances getting glued on the lining of our blood vessels silently continue to be a risk factor for both heart disease and stroke. However, not all cholesterol is bad. Low-density lipoprotein or LDL cholesterol are the ones that contribute to plaque build-up that could threaten the blood supply to the heart, brain, or kidneys.
Here are 5 tips to lower LDL cholesterol & maintain your health!
1. Lower the intake of animal fats
According to many heart-related studies, consuming too much saturated fat increases the level of LDL cholesterol in our blood. A high level of LDL cholesterol in the blood increases the risk of stroke and heart diseases. Saturated fats are found in animal-based foods like pork, beef, poultry, eggs, and tropical oils like palm, and coconut. To lower the risk of bad blood cholesterol, and plaque build-up, go easy on the consumption of fatty red meats, hot dogs, chicken or turkey skin, full-fat dairy products such as whole milk, cream, cheese, butter, etc.,
2. Take less amount of carbohydrates
Research shows that a low-carb eating habit can help you lose weight and reduce cardiovascular risk factors. Intaking high-fiber carbohydrates like whole-gram starches, lentils, whole fruit, beans, and oatmeal provides you the energy you need and also keeps you full.
3. Keep up with fiber foods
Soluble fibers help to reduce the absorption of cholesterol into your bloodstream. Eating even a small amount of fibrous foods like oatmeal, oat bran, and fruits helps decrease your LDL cholesterol. Ensure to eat more psyllium, dried beans, legumes, flaxseed, and whole-grain cereals. Try fiber-rich food products without spending a penny at tryproducts.com!
4. Good vegetable meal can help you
If you’re trying to keep up with good health by reducing cholesterol levels in your body, just give up meat, fish, eggs, poultry, cheese and say yes to plant-based protein. According to a report, cholesterol-lowering dietary foods, substantially lower LDL, blood pressure, and triglycerides. The key dietary components are plenty of vegetables, fruits, whole grains, and plant proteins.
5. Lose excess weight, improve health
Whether you are overweight or obese, even a small amount to moderate weight loss can help you lower LDL cholesterol. To improve your health, and lose excess weight start cutting out excess starch from meals, and add more protein. Eat fruits instead of drinking juice. Also, work up to 90 minutes of cardiovascular exercise per day for optimum heart health and weight loss.
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