How to reduce your cholesterol
Reduce Saturated and Trans Fats: Limit your intake of foods high in saturated and trans fats, such as red meat, full-fat dairy, and processed foods.
Increase Fiber: Eat more soluble fiber from sources like oats, beans, lentils, fruits, and vegetables. Soluble fiber helps lower LDL (bad) cholesterol.
Healthy Fats: Include sources of healthy fats like avocados, olive oil, and fatty fish (salmon, mackerel) in your diet.
Nuts: Consume a handful of unsalted nuts daily, such as almonds, walnuts, or pistachios.
Engage in regular physical activity. Aerobic exercises like brisk walking, swimming, and cycling can help increase HDL (good) cholesterol and lower LDL cholesterol.
Chronic stress can affect cholesterol levels. Practice stress-reduction techniques like meditation, yoga, deep breathing, or mindfulness.
Maintain a Healthy Weight:
Losing excess weight, especially around the waist, can help lower cholesterol levels.
Limit Alcohol Consumption:
If you drink alcohol, do so in moderation. Excessive alcohol consumption can raise triglycerides and contribute to high cholesterol.
Smoking damages blood vessels and lowers HDL cholesterol. Quitting can improve your cholesterol profile.
Some herbal supplements like garlic, red yeast rice, and plant sterols may have a modest effect on lowering cholesterol. Consult a healthcare professional before using any supplements.
Omega-3 Fatty Acids:
Consider increasing your intake of omega-3 fatty acids through sources like fish oil supplements, flaxseeds, and fatty fish.
Some studies suggest that green tea may have a positive impact on cholesterol levels due to its antioxidant properties.
Apple Cider Vinegar:
Some people believe that apple cider vinegar may help with cholesterol levels, but more research is needed to confirm its effectiveness.
The active compound in turmeric, curcumin, may have some cholesterol-lowering benefits. It can be used in cooking or taken as a supplement.
Probiotics found in foods like yogurt or in supplement form may contribute to heart health and potentially help with cholesterol.
It’s important to note that making these changes and reducing cholesterol levels holistically may take time, and the effectiveness can vary from person to person. Before making significant changes to your diet or lifestyle, it’s advisable to consult with a healthcare professional or a registered dietitian. They can provide personalized guidance and monitor your progress to ensure that you’re on the right path to achieving your cholesterol goals. Additionally, if your cholesterol levels are significantly high or you have other risk factors for heart disease, your healthcare provider may recommend medication in addition to these holistic approaches.