1. INCREASE YOUR INTAKE OF SOLUBLE FIBER
Foods high in soluble fiber, such as oatmeal and other grains, beans, nuts, citrus fruits, apples, and carrots have been shown to reduce bad (LDL) cholesterol levels. Eating five to 10 grams of soluble fiber a day has been shown to effectively reduce LDL cholesterol by five to six percent.
2. EAT PLANT-BASED PROTEINS
Eat Plant-Based Proteins: Increase your intake of plant-based proteins such as beans, peas, and lentils. These foods are good sources of protein, and they’re also rich in soluble fiber which can help lower cholesterol levels.
3. AVOID TRANS FATS
Foods that contain trans fats should be avoided at all costs as they raise bad (LDL) cholesterol levels while simultaneously lowering good (HDL) cholesterol levels. Check food labels for the presence of partially hydrogenated oil or other ingredients containing trans fats before eating them.
4. INCORPORATE HEALTHY FATS INTO YOUR DIET
Foods like olive oil, walnuts, and avocados are all good sources of healthy fats which can help reduce LDL cholesterol levels. Healthy fats can lower the risk of heart disease by increasing HDL cholesterol levels in the body.
5. EXERCISE REGULARLY
Exercise helps to improve your cardiovascular health and increase your metabolic rate, both of which can help lower cholesterol. Aim for 30 minutes a day or 150 minutes a week of moderate exercise such as walking, jogging, swimming or cycling.
6. QUIT SMOKING
Smoking has been linked to an increase in “bad” LDL cholesterol levels and a decrease in “good” HDL cholesterol levels which increases the risk for developing coronary artery disease (CAD). Quitting smoking can help to reverse these effects and lower your cholesterol levels.
7. LOSE WEIGHT
Being overweight or obese can lead to higher cholesterol levels and an increased risk of developing coronary artery disease (CAD). Eating a healthy, balanced diet and exercising regularly are the best ways to reach a healthy weight and reduce bad cholesterol levels.
8. RELAX AND REDUCE STRESS LEVELS
Stress can raise the amount of cholesterol present in the bloodstream, resulting in higher levels of bad LDL cholesterol and lower levels of good HDL cholesterol. To help manage stress levels, try activities such as yoga or meditation which will help keep your body calm and relaxed.
By making these simple lifestyle changes, you can take control of your health and lower your cholesterol levels naturally. Lowering your cholesterol will reduce your risk of heart disease and other serious health conditions, so start making changes today! Remember that it takes time for the body to adjust and make lasting changes, but with dedication and consistency, you’ll be on the way to a healthier lifestyle in no time.