Things About How To Lower Cholesterol?
Cholesterol
is a fatty substance found in our blood, we all have it and we all need normal
amounts of it because our cells use it however having a high amount of
cholesterol can put as an increased risk of heart and vascular diseases such as
heart attacks and vascular dementia. Now we're looking at natural ways to help
reduce and prevent your cholesterol from becoming high.
let's
start off with the basics fats and cholesterol.
4 Tips to Reduce Cholesterol Naturally at Home.
1. Fats:
We
have saturated fats which increase our cholesterol levels and we also have
unsaturated fats can actually help reduce our cholesterol levels. We
already know that most people in India eat too many saturated fats, so what foods
contain high saturated fats you might be thinking well this is quite long such
as things like butter, sausages, fatty cuts of meats, creams, cheese, biscuits,
cakes and many more.
So
the first big change that we actually need to make is replacing those who have
got high amounts of saturated fat with foods with unsaturated fats, for example
oily fish, these include things like mackerel and salmon as well as nuts
avocados and many more.
2. Trans Fats:
They're
found naturally in small amounts in certain foods such as dairy and meat but
there's also another thing called artificial trans fats and these are found in
hydrogenated fats which are in processed foods like biscuits and cakes. These
trans fats can actually increase our bad cholesterol now the good news is that
many manufacturers and supermarkets have now started to reduce the amount of
trans fats that are used in these kinds of processed foods but you should still
always read the label and check for trans fats hydrogenated fats or any oils
and try and avoid these products to reduce cholesterol.
3. Reduce Fat Intake :
You
need to reduce your total fat intake not only is it going to reduce your
cholesterol levels but it can also reduce your risk of heart disease. Your fat
intake is the way that you cook your food the bad way to cook your food is
roasting and frying that's going to give you a high-fat content in your food
now at the lowest way and the healthiest way to do so is by grilling poaching
steaming and even microwaving all of these are much healthier ways to cook than
roasting and frying.
If
you do like to eat things like meat, for example, pick the leaner cuts of meats
to eat or if you do like to eat dairy products or spreads instead of the full
fat version pick the low-fat version or if you do really want to have the full
fat version considers reducing your portion size have a smaller amount.
Let's
move on to fiber and cholesterol.
4. Increase Fiber Intake:
If your fiber uptake is currently low you need
to try and increase it and if you're an adult you need to be aiming for at
least 30 grams of fiber per day.
Which foods are high in Fiber?
Foods
that are high in fiber are fruits and vegetable example, Wholemeal bread,
nuts, oats and many more. An active lifestyle can also help lower your cholesterol
levels for which you need to be exercising regularly. An adult who is above 30+ you
need to be doing 150 minutes of moderate-intensity exercise per week or 75
minutes of vigorous-intensity exercise per week.
Conclusion:
Some
of my clients ask me about cholesterol-lowering products that are on the market.
Such as spreads and yoghurts and things like that and my answer for that is, if
your healthcare professional has told you the cholesterol is slightly high and
they've asked you to change diet and lifestyle things to try and reduce your
cholesterol levels then there's no need for you to buy these products. As long
as you're making these dietary changes as long as you're changing your
lifestyle and following the tips are in this article as well there's no need
for you to buy.
