Do you know a bowl of Oatmeal can help you lower your cholesterol? What about a handful of almonds? Just a few tweaks to your diet — along with exercise and other heart-healthy habits — might help you lower your cholesterol. High cholesterol increases your risk of heart disease and heart attacks. Medications can help improve your cholesterol.
Although you’d rather first make lifestyle changes to improve your cholesterol, try these five healthy changes.
1) Oatmeal, oat bran and high-fiber foods
You can get soluble fiber from Oatmeal, which reduces your low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol.
Foods such as kidney beans, Brussels sprouts, apples, and pears are also sources of soluble fiber. To reduce the absorption of cholesterol into your bloodstream can be achieved by soluble fiber.
Taking Five to 10 grams or more of soluble fiber a day decreases your LDL cholesterol.
Exercise can raise HDL cholesterol levels.
Regular exercise can also reduce levels of LDL cholesterol and triglycerides (a type of fat in your blood). Craving something sweet by trying sherbet or candies with little or no fat, such as jelly beans.
Incorporating yourself with more activity into your daily routine, such as using the stairs instead of taking the elevator or parking farther from your office.
Take walks during breaks at work. Try to increase standing activities, such as cooking or doing yard work can treat high cholesterol.
3) Quit smoking
Quitting smoking improves your HDL cholesterol level. The benefits occur quickly:
- If you quit for 20 minutes, your blood pressure and heart rate recover from the cigarette-induced spike
- Quitting for three months, your blood circulation and lung function begin to improve
- For one year without smoke, your risk of heart disease is half that of a smoker
4) Use healthier cooking methods
Baking, broiling, and roasting are the healthiest ways to prepare meat, poultry, and other foods. Trim any outside fat or skin before cooking. Lean cuts can be pan-broiled or stir-fried.
Use either a nonstick pan or nonstick cooking spray instead of adding fats such as butter or margarine. When eating out, ask how food is prepared.
You can request that your food be baked, broiled, or roasted, rather than fried. Look for other sources of Meats as they are good sources of protein.
But they contain a lot of cholesterol and saturated fats.
Foods like fish, beans, tree nuts, peas, and lentils also offer protein, but without the cholesterol and fats. They also contain fiber and other nutrients. Consider eating one “meatless” meal each week
5) Whey protein
This is a type of protein which is found in dairy products, may account for many of the health benefits attributed to dairy.
Most research has shown that whey protein given as a supplement lowers both LDL and total cholesterol as well as blood pressure. They can be sourced from health food stores and some grocery stores.
At times healthy lifestyle changes aren’t enough to lower cholesterol levels.
If your doctor recommends medication that can treat high cholesterol, take it as prescribed while continuing your lifestyle changes. Changes in lifestyle can help you keep your medication dose low.