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5 Top Tricks to Cut Down Cholesterol Levels Naturally
Planning to lose weight? How about cutting down on your intake of calories. Anyone can suffer from high blood cholesterol, but you don't have to live with it. The good news is that you can naturally reduce your cholesterol level.
Even if you are not interested in losing weight, there are so many other reasons why you should start cutting down your cholesterol levels. One of the most important reasons is to preserve your heart.
As of today, despite the huge government spending, heart disease still remains number killer in American and a disease that affects both men and women. Stats showed that over 100 million Americans have high cholesterol.
Research has shown that getting LDL cholesterol way down is one of the key strategies to avoiding a heart attack. You can target to cut down your LDL levels to 100 but dropping down to 80 and lower may be even better.
Fortunately, cholesterol levels can be reduced without paying for those expensive supplements that end up causing more damages, you don't even need to pay for surgeries or anything like that. You will learn of some proven methods you can use to naturally cut down your cholesterol level in this article.
Before we go into how you can natural cut down your cholesterol levels, let's take a look at some risk factors that causes high cholesterol levels:
Risk Factors you Can Change
- Diet that includes:
Saturated fat found mostly in foods from animals
Trans fat found margarine, cooking oils, etc
- Being Overweight
- Sedentary lifestyle
Risk Factors you Can't Change
- Age (Blood cholesterol start rising from age of 20 and continues this movement until around the age of 65).
You should note that cholesterol on its own is not a disease but a signal that damage has occurred internally. Unfortunately, the modern way of living and the fast food culture of eating a lot of sugary foods, chocolate, alcohol, high carbs and fried foods are contributing to the high cholesterol. We'll now take a look at some of the ways you can reduce your high cholesterol level to reduce your risk of obesity, heart disease and other health conditions.
How to Naturally Cut Down Cholesterol Levels?
1. Add Fiber to Your Diet
Foods that are naturally rich in soluble fiber has shown to be very good in lowering cholesterol levels in the body. It will also reduce your risk of heart disease. Apart from lowering your cholesterol level, soluble fiber is very helpful to your digestive tract and good to your overall health.
Some excellent natural source of soluble fibers include foods such as yams, barley, oat bran, oats, sweet potatoes, legumes such as black beans, peas. You can as well get soluble fiber from vegetable such as berries, apricots, oranges, apples and nectarines.
2. Eat Protein-Rich Food
Food rich in protein such as legumes can help you to reduce your blood cholesterol level. Studies show that legumes help to lower total cholesterol, blood sugar, LDL cholesterol, and insulin levels.
It is also believed that eating legumes can help to lower cancer risks. Natural foods such as lentils, white beans, pinto beans and soybeans are full of nutritional riches and are a very healthy, protein-packed alternative to meat.
3. Lose Weight
To be honest, there is no benefit that has been attributed to having excess weight. In fact, excess weight puts you at the risk of so many diseases. Losing weight can be beneficial for you in a lot of ways, it will help you to improve your cholesterol profile and also prevent diseases such as heart attacks, type-2 diabetes, high blood pressure, gout, strokes, and various types of cancer.
4. Limit Salt Intake
Salt are important in foods but too much of salt is not good for your health. Limiting your salt intake will help you achieve your weight loss goal. Moreover, you will need to cut down the amount of salt in your food if you are suffering from high blood pressure.
One of the best ways to limit your salt intake is by reducing the amount of processed foods you eat. Most processed foods are full of salt and sugar; replace them with fresh fruits and vegetables.
No health objective is complete without exercise. Exercise can help you achieve a lot of your health objectives. One of such objectives is improving your HDL. Studies have shown that heart attack patients can reduce their death risk by 25% with exercise compared with usual care. Exercise will also give your body an extra boost to keep you focused on your new habits and lifestyle. You can lose weight with exercise and maintain overall good health.