#lower cholesterol

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10 Ways to Lower Your Cholesterol

Here are 10 ways to lower your cholesterol;

1. Eat a heart-healthy diet: Focus on eating plenty of fruits, vegetables, whole grains, and lean proteins. Avoid foods that are high in saturated and trans fats.

2. Get regular exercise: Aim for at least 150 minutes of moderate-intensity exercise per week. This can include activities like brisk walking, cycling, or swimming.

3. Lose weight if you're overweight: Even a small weight loss can help lower your cholesterol.

4. Don't smoke or use tobacco products: Smoking can raise your LDL (bad) cholesterol and lower your HDL (good) cholesterol.

5. Limit your alcohol intake: Drinking too much alcohol can raise your triglycerides and LDL cholesterol.

6. Take cholesterol-lowering medications as prescribed: If your doctor has prescribed medication to lower your cholesterol, be sure to take it as directed.

7 Get your cholesterol checked regularly: It's important to have your cholesterol checked regularly so you can track your progress and make any necessary lifestyle changes.

8. Manage stress: Chronic stress can lead to unhealthy behaviors, such as overeating and not exercising, which can raise your cholesterol.

9. Get enough sleep: Lack of sleep can lead to weight gain and other health problems that can raise your cholesterol.

10. Consider adding plant sterols and stanols to your diet: These compounds, found in foods like nuts and seeds, can help lower your cholesterol levels.

It's important to note that everyone's cholesterol-lowering needs are different, and it's best to consult with a healthcare professional to determine the best course of action for you. MORE DETAILS

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How to Lower Cholesterol Naturally: Try These Steps for a Healthier Heart ❤️

Are you worried about your cholesterol levels creeping up? You’re not alone! High cholesterol can sneak up on anyone, but the good news is there are plenty of simple and natural ways to bring it back down. Here are some easy tips and tricks to help you lower your cholesterol and keep your heart happy and healthy. 🌟

Eat Your Way to Lower Cholesterol: What you put on your plate can have a big impact on your cholesterol levels. Focus on incorporating more fiber-rich foods like fruits, vegetables, whole grains, and legumes into your diet. These foods can help lower LDL (bad) cholesterol levels and improve your overall heart health. 🥦🍎

Move Your Body: Exercise isn’t just great for your waistline; it’s also fantastic for your cholesterol levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Whether it’s brisk walking, cycling, swimming, or dancing, find an activity you enjoy and get moving! 🏃‍♂️💪

Watch Your Fats: Not all fats are created equal. While saturated and trans fats can raise your LDL cholesterol levels, unsaturated fats can actually help lower them. Swap out butter for olive oil, snack on nuts and seeds instead of chips, and choose lean proteins like fish and poultry over fatty cuts of meat. Your heart will thank you! 🥑🐟

Kick Bad Habits: Smoking and excessive alcohol consumption can wreak havoc on your cholesterol levels and overall health. If you smoke, quit, and limit your alcohol intake to moderate levels. Your heart — and your cholesterol — will thank you for it. 🚭🍷

Maintain a Healthy Weight: Carrying excess weight, especially around your midsection, can contribute to higher cholesterol levels. Focus on achieving and maintaining a healthy weight through a balanced diet and regular exercise. Your heart will thank you, and your cholesterol levels will likely improve as a result. 🏋️‍♀️🥗

Manage Stress: Chronic stress can take a toll on your heart health and cholesterol levels. Find healthy ways to manage stress, whether it’s through meditation, yoga, deep breathing exercises, or spending time with loved ones. Your heart — and your cholesterol — will thank you for it. 🧘‍♂️💆‍♀️

Get Regular Checkups: Regular visits to your healthcare provider are essential for keeping tabs on your cholesterol levels and overall heart health. Make sure to schedule regular checkups and follow your doctor’s recommendations for cholesterol screenings and management. Early detection and intervention can make a world of difference. 🩺💼

To Watch a detailed video click here

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5 Recipes That Help Lower Cholesterol

This article includes five delicious and simple dishes that are intended to help manage and lower cholesterol while remaining savory. These meals are suitable for breakfast, lunch, and dinner. Maintaining normal cholesterol levels is critical for overall health since excessive cholesterol can cause heart disease, heart attacks, and strokes. A healthy diet is important in maintaining cholesterol levels, and using the proper foods can help lower "bad" cholesterol while raising "good" cholesterol. Recipes should be low in saturated and trans fats, abundant in fiber, and contain heart-healthy fats such as omega-3 fatty acids.

The first recipe has heart-healthy oats topped with berries and nuts. Oatmeal contains soluble fiber, which can help lower LDL cholesterol. Berries include antioxidants that lower inflammation, while nuts contain heart-healthy fats. Grilled salmon with lemon and dill is another meal high in omega-3 fatty acids that has been demonstrated to reduce triglyceride levels. The fish is marinated in lemon juice, garlic, dill, and olive oil before grilling to perfection.

Quinoa and vegetable stir-fry is a healthful dish made using the versatile grain quinoa and a range of colorful vegetables. Quinoa is rich in fiber, plant-based protein, and vital minerals. The stir-fry is cooked in olive oil and seasoned with herbs and spices to enhance flavor. Finally, kale and white bean soup is a warming option high in antioxidants, fiber, and plant-based protein. The soup is produced by sautéing onions, garlic, carrots, kale, and white beans.

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Benefits of eating coarse grains

Coarse grains are good for health. They are a good source of fiber, protein, vitamins, and minerals. Coarse grains can help to lower blood pressure, cholesterol, and blood sugar levels. They can also help to promote weight loss and improve digestion. Another benefit of growing the millets is that they are very sturdy crops requiring very less water and any kind of soil. These crops are disease…

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Herb Your Way to Lower Cholesterol: Tasty Egg Combinations for a Healthier Morning!

Herb Your Way to Lower Cholesterol: Tasty Egg Combinations for a Healthier Morning! Hey there, health-conscious foodies! If you’re anything like me, you love starting your day with a delicious, protein-packed egg breakfast. But did you know that you can also use your morning eggs as an opportunity to lower your cholesterol levels? That’s right! By incorporating certain herbs into your egg dishes,…

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https://nextfitlife.com/best-way-to-manage-high-cholesterol-and-diabetes/

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How to Lower Cholesterol | కొలెస్ట్రాల్‌ను తగ్గించే 10 సూపర్ ఫుడ్స్ #shorts

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Tips to Lower Cholesterol

POST INTRO

We're living in a time where it's all about convenience. Gone are the days of meal planning, grocery shopping and cooking from scratch. It just sounds like too much work when you can just pop down to the drive thru or order takeout on a regular basis. Read more

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What Are The advantages Of Omega-3 And Fish Oils?

About Omega 3

➭ Most people are aware of the facts that omega 3s found in fish oil has numerous benefits. It may help with a range of medical conditions. Omega 3 fatty acids are essential polyunsaturated long-chain fatty acid. It is essential because our body can’t make it on own, we can only get it through food. The different type of fatty acids belongs to the class of Omega 3, but the most commonly heard are EPA, DHA, and ALA. All the three types that you hear about most often are the most useful to us.

Foods containing Omega 3

➭ The EPA and DHA type of omega 3s are found exclusively in fish and seafood. The best sources of omega 3 fatty acids are oily fish such as mackerel and sardines. A good quality Omega 3 supplement contains high levels of both DHA and EPA and has important benefits for the body. On the other hand, AlA, the other main type of Omega 3 is found in flaxseed, nuts, and vegetable oils. When it comes to ALA, the body must work to convert ALA to EPA and DHA to make use of it. But our body can only convert in small amounts. Despite being one of the most common Omega fatty acids, only 5% of the ALA we eat get converted into EPA and as little as 0.5% gets converted into DHA. The rest either use it for energy or it gets stored as fat. This is the reason why we do not consider the ALA we get from nuts as the sole source of Omega 3s. Eating fish is the best way to get a sufficient amount of Omega 3.

Protects your heart

➭ According to the research studies, Omega 3 fatty acids found in fish may help reduce heart-related complications. Fish oil is associated with the reduced risk of triglycerides and helps prevent hardening of the arteries by slowing down the formation of plaque as well as blood clots. Regular consumption of Omega 3 fatty acids protects against stroke, studies suggest.

Reduces blood Cholesterol levels

➭ Fish oils are considered the best foods to lower cholesterol levels in the bloodstream. The omega 3s helps reduce triglyceride levels, which results in higher levels of good cholesterol. When there is an insufficient fish intake, fish oil supplements like Omega 3 forte can do the trick. Eating fish like canned tuna or salmon two to three times a week can have a positive impact on one’s blood cholesterol levels.

Beneficial for bone health

➭ Fish oil may also help your bones. Fish oils found to have positive effects on the bone health of animals in a research study. According to the study, the essential fatty acids appeared to increase the aunt of calcium the body absorbs as well decrease the amount of calcium lost in urine. This is beneficial for bone strength and growth.

Helps ease menstrual pain

➭ Fish oil capsules have found to reduce menstrual pain experienced by women. But always talk to your healthcare specialist before taking fish oil supplements.

Treats mental illness

➭ Fatty acids are essential for healthy brain functions. In clinical studies, they were found to have a positive effect on people with primary depression. In addition to regular medication, people who took fish oil supplements like Omega 3 forte were found to have fewer mood swings. But researchers are still working to identify the effectiveness of fish oil supplements to treat a range of mental disorders.

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How to reduce cholesterol naturally Within 30 Days!!! Try Once

Foods that make up a low-cholesterol diet may help reduce high levels.

Cholesterol scares us all. We try to reduce and manage cholesterol levels in the body through several activities and lifestyle changes. But, we mostly ignore our plate of food.

Changing the foods you eat can lower your cholesterol and improve the armada of fat floating in your bloodstream. Including foods that lower LDL, the harmful cholesterol-carrying particle that contributes to artery-clogging atherosclerosis, is the best way to achieve a low-cholesterol diet.

The secret to properly controlled cholesterol levels lies in our diet. The food we eat ultimately decides the ecosystem of our internal body. Healthy things are going on, so everything stays in balance; The moment we overdo something, it affects the biology of the body.

When we talk about lowering cholesterol, we mostly discuss lowering the level of Low-Density Lipoprotein (LDL). Other types of cholesterol are high-density lipoprotein (HDL) and triglycerides.

Include these foods to lower cholesterol (LDL):

Different foods lower cholesterol in different ways. Some provide soluble fiber, which binds to cholesterol and its precursors in the digestive tract and flushes them out of the body before they enter the circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which prevent the body from absorbing cholesterol.

1- Oats contain soluble fiber which lowers the level of bad cholesterol or low-density lipoprotein. Soluble fiber hinders the absorption of cholesterol into the bloodstream. According to one study, the cholesterol-lowering effect of oats is believed to be linked to the β-glucan found in it.

2- Soy is very effective in managing the cholesterol level in the body. "Analysis shows that the effect is more modest — consuming 25 grams of soy protein a day (10 ounces of tofu or 2 1/2 cups soy milk) can reduce LDL by 5% to 6%," Harvard Health The report says.

3-Whole grains

 “Dietary consumption of whole grains lowers LDL cholesterol and TC, but not HDL cholesterol or triglycerides, compared to consumption of a non-whole grain control diet. Whole grain oats appear to be the most effective whole grain for reducing cholesterol. is," says a find. Whole grains high in soluble, or viscous, fiber help reduce serum total cholesterol and low-density lipoprotein cholesterol concentrations.

4- ​Beans

Legumes like beans are known to lower cholesterol levels in the body. A Canadian study found a 5 percent reduction in bad cholesterol by eating legumes one day for an average of six weeks. The study collected data from 26 clinical trials involving 1,037 men and women who were predominantly middle-aged.

5- Vegetable oils: 

The risk of cholesterol is reduced by using vegetable oils such as sunflower oil. One should switch from other fats like butter to healthier oils to reduce the risk. Oil should always be consumed in moderation.

6- Okra: 

According to reports, the thick gel-like substance found in okra binds to cholesterol and removes it from the body instead of giving it a chance to be absorbed by the body. According to one study: "Administration of 250 g (low dose) and 500 g (high dose) okra seed powder for 42 days resulted in significant (p < 0.001) reduction of serum LDL cholesterol and body weight reduction in hyperlipidemia. The present study confirms that okra seed powder is effective for lipid lowering."

7- Fatty fish

Fatty fish are the richest source of omega 3 essential fatty acids. Omega 3 fats reduce the level of bad cholesterol in the body and increase the level of good cholesterol. It is also a healthier option for those who consume meat; Because meat contains saturated fat which increases the level of bad cholesterol.

8- Fruits

Fruits like apples and grapes are good for reducing cholesterol levels in the body. These fruits are rich in pectin, which is a type of soluble fiber.

9- ​Sterols and stanols

According to studies, consumption of plant sterols/stanols has been reported to reduce low-density lipoprotein (LDL) cholesterol levels by 5-15%.

The molecular structure of sterols and stanols is similar to that of cholesterol. These plant compounds absorb cholesterol when they enter the digestive tract. It reduces the chances of cholesterol being absorbed by the body and removed from the body as waste.

10- Brinjal 

Brinjal contains a good amount of fiber. There are 3 grams of dietary fiber in 100 grams of brinjal. These fibers improve cholesterol levels. Apart from this, brinjal is also low in calories which makes it ideal to include in the diet on a regular basis.

11- Dry Fruits / Nuts: 

These nutrient-rich foods are high in monounsaturated fats. They are also rich in phytosterols, which have structural similarities to cholesterol. This similarity prompts them to bind to cholesterol and block its absorption in the body.

One research study found that eating nuts 2 to 3 times per day lowered "bad" LDL cholesterol by an average of 10.2 mg/dL.