Important ways to lower your cholesterol
High cholesterol is a prime example of getting too much of a good thing. Your body needs cholesterol, but too much leads to blockages that hamper blood flow to your heart and brain. Whole grains, black tea, and a good breakfast are among the easiest ways to lower your cholesterol.
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Even if you are not up to drinking five cups of tea a day, start with a cup or two per day — every little bit helps.
- Eat less bad fat and more good fat: If you see “partially hydrogenated” in the list of ingredients, pass that product by. It isn’t doing your body any favours. According to Harvard Health: “Partially hydrogenated oil is not the only source of trans fats in our diets. Trans fats are also naturally found in beef fat and dairy fat, in small amounts. Trans fats are worse for cholesterol levels than saturated fats because they raise bad LDL and lower good HDL.”
Saturated fats and dietary cholesterol, which are derived primarily from animal products, are not exactly heart-healthy, but it is okay to eat them in small amounts. So-called “healthy fats” are your best option. These fats reduce the bad LDL cholesterol in your blood and increase the good HDL cholesterol.
The Heart Association recommends these sources of healthy fat: olives; nuts; seeds; oils made from olives, nuts and, seeds (e.g. olive oil, canola, sunflower, safflower); fish; lean meats and poultry; and eggs.
- Stick to a plant-based diet: True, it is trendy these days, but that does not mean that a plant-based diet is just a fad. Getting your fill of fruits and vegetables has a serious impact on your health — it is seriously good for you. Results from a study conducted by Stanford University showed that after four weeks, participants eating a plant-based diet rich in nutrients and phytochemicals reduced their total LDL
Eat a diet with a low glycemic load that is high in fiber and includes healthy fats. It should be plant-based, and you should consume plenty of good-quality protein, such as beans, nuts, and seeds.
This doesn’t mean that the only way to be healthy is to cut out meat completely. Focus instead on devoting a larger portion of your plate to plants.
*Exercise: It should go without saying: exercise, exercise, exercise. You don’t have to run a marathon. Just get moving. One way exercise can help lower cholesterol is by helping you lose or maintain weight.
Being overweight tends to increase the amount of low-density lipoprotein (LDL) in your blood, the kind of lipoprotein that’s been linked to heart disease. Exercise helps lower your LDL and even raises the amount of good cholesterol (HDL) in your body.
Although any type of exercise helps your heart health, studies have found that cardio done for 30 minutes or more (and that include intervals) seem to increase good-for-you HDL cholesterol levels.
*Eat plenty of whole grains: A heart-healthy, cholesterol-lowering diet does not have to leave you hungry. In fact, whole grains are on the “friendly” list, and they are super filling. The fiber in whole grains may act as a natural anticoagulant and appetite suppressant, both of which can keep cholesterol from blocking blood vessels.
According to Harvard Health, “Eating whole instead of refined grains substantially lowers total cholesterol, low-density lipoprotein (LDL, or bad cholesterol), triglycerides, and insulin levels. Any of these changes would be expected to reduce the risk for cardiovascular disease.”
Try some of these whole-grain, delicious, and heart-healthy combos: whole-grain toast with avocado, a whole-grain cereal topped with fresh fruit, or oatmeal with bananas and almond butter.
Credit: Harvard Health
Pix: It is healthy to get your fill of fruits and vegetables