Lower Cholesterol – 7 How To Reduce Cholesterol
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7 how to reduce Cholesterol
1. Know Good and Bad
Your body needs a small amount of cholesterol. But many people have too much, especially the “bad” kind, or LDL cholesterol.
That can happen if you eat too much saturated fat, found mainly in foods from animals. If your LDL level is too high, plaque can build up in your heart’s arteries and lead to heart disease.
The “good” cholesterol, HDL, helps clear LDL from your blood.
2. Think Delicious and Nutritious
Load your plate with fruits and vegetables — aim for five to nine servings each day — to bring down your LDL level.
Antioxidants in these foods may provide the benefit, along with fiber. And you may eat less fatty food if you fill up on produce.
3. Boost Your Omega-3s
You can eat fish twice a week.
It’s a great source of protein and omega-3s, which are a type of fat your body needs. Omega-3s help lower levels of triglycerides, a type of fat in the blood.
They may also cut down on cholesterol, slowing the growth of plaque in arteries. Go for fatty fish, such as salmon, tuna, trout, and sardines. Grill, roast, bake, or broil, but don’t fry them.
4. Go Nuts
A handful of almonds, pecans, pistachios, walnuts, or other nuts is a tasty treat.
They are high in monounsaturated fat, which lowers LDL “bad” cholesterol but leaves HDL “good” cholesterol alone.
Studies show that people who eat about an ounce of nuts a day are less likely to get heart disease. Keep the portion small, so you limit fat and calories. And avoid those covered in sugar, chocolate, or a lot of salt.
5. Make It Unsaturated
You need some fat in your diet, but probably less than you think. Plus, the type of fat matters. Unsaturated fats — like those found in canola, olive, and safflower oils — lower LDL “bad” cholesterol levels and may help raise HDL “good” cholesterol.
Saturated fats — like those found in meat, full-fat dairy, butter, and palm oil — raise LDL cholesterol. Remember, good fats have just as many calories, so use just a bit.
6. Be Smart When You Eat Out
Restaurant food can be loaded with saturated fat, calories, and sodium.
Even “healthy” choices may come in supersize portions. To stay on track:
• Choose broiled, baked, steamed, and grilled foods — not fried.
• Get sauces on the side.
• Ask for half of your meal to be boxed up before you get it.
7. Check Your Weight
Extra pounds make you more likely to get high cholesterol, high blood pressure, and type 2 diabetes.
These all affect the lining of your arteries, making them more likely to collect plaque from cholesterol. Losing weight, especially belly fat, raises your good and lowers your bad cholestero
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