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Health

Lifestyle changes that help to cut down cholesterol naturally

Your body requires a certain amount of cholesterol to work correctly. However, if you have excess in your blood, it will stick to the artery walls and block or narrow them. It can result in heart ailments or coronary artery disease.

The LDL is known as the bad cholesterol, which, if increased, can result in the build-up in the arteries. On the other hand, HDL is the good cholesterol that carries the cholesterol from different body parts to your liver. Simply put, cholesterol moves through blood in the proteins known as lipoproteins. After that, the liver removes it from the body.

The treatments for high cholesterol

The best treatment for high cholesterol is making healthy lifestyle changes and taking the required medicines. When it comes to medication, you can check out the generic Livalo price. Also, the lifestyle changes comprise weight management, healthy eating, and daily physical activity.

Some of the lifestyle changes that you can make to reduce your bad cholesterol are:

  1. Restrict the food with cholesterol–If you aim to remove the cholesterol, you need to consume less than 200 mg of cholesterol a day. Usually, cholesterol comes from food of animal origin, such as dairy products, shrimp, egg yolks, and organ meats.
  1. Consume soluble fiber –It is essential to consume soluble fiber as well. Foods that are rich in soluble fiber can prevent the digestive tract from soaking in cholesterol. These foods comprise of:
  • Whole grain cereals like oat bran and oatmeal.
  • Fruits like prunes, apples, pears, oranges, and bananas.
  • Legumes like lima beans, kidney beans, black-eyed peas, chickpeas, and lentils.
  1. Consume ample vegetables –When you consume a diet that is replete with fruits and vegetables, it can maximize the compounds that lower cholesterol in the diet. Such compounds are called sterols and stanols, which work in soluble fiber. 
  1. Consume fish that has increased Omega-3 fatty acids –The acids wouldn’t reduce the LDL level, but it can increase the HDL level. It can also secure your heart from developing any inflammation and blood clots and bring down the scopes of a heart attack. Additionally, fish is also a great source of omega-3 fatty acids, which comprise salmon, mackerel, and tuna. You might want to consume this fish at least twice a week. 
  1. Reduce salt –It is essential to reduce salt. You shouldn’t consume beyond 2,300 milligrams a day. It comprises the sodium you consume, whether it got added to the table or the cooking, which is present in every food product. When you take less salt, it won’t lower the cholesterol, but it will bring down the risk of heart disease enabling you to have better blood pressure. Try bringing down the sodium by selecting low salt and reducing the seasoning on the table or during cooking.

Last but not least, try and bring down your alcohol consumption. It can add more weight and calories to the body, affecting cholesterol levels and resulting in heart ailments. Once you follow these guidelines, you can reduce your cholesterol to a great extent.

 

 

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