Fitness experts, dieticians, and exercise experts have recommended several lifestyle-based strategies that will help you to check your basal metabolic rate and reduce cholesterol quickly and permanently without taking medications.
Reducing your cholesterol levels will help in reducing your possibility of getting a heart attack. In this unique article, we will show you tested and proven tactics that can assist you to drastically reduce your cholesterol level faster than you can ever imagine.
Here are the 6 tips and strategies to help reduce cholestrol:
1. Eat more plant sources of protein
Eating protein-rich foods such as pinto beans, lentils, beans will lower your cholesterol levels and cancer risks.
Beans minimize insulin levels and blood sugar. When you are choosing products that are rich in protein always stick to seeds like Chia seeds and Hemp seeds. These are great sources that will improve your overall health.
2. Get moving
Being consistent with regular exercises will surely lower your LDL cholesterol levels, as well as enabling you to shed excess weight. This will enhance your cholesterol profile. Getting involved with at least 30-minutes walk once every week would be a great start.
3. Eat far fewer of trans fats and saturated fats
Also, reduce your intake of the following heart-damaging saturated fats like palm oil, meat, butter, full-fat, low-fat dairy products, cream, whole milk, cheese, trans fats and dietary cholesterol like shellfish, organ meats, and egg yolks. There are so many articles online written about these heart-damaging saturated fats and reasons why you should try as much as possible to avoid eating them.
- Trans fats are bad fats that increases the harmful LDL cholesterol levels, reduce the beneficial HDL cholesterol levels in your body and are linked to many other health problems. These are found in solid margarine’s and vegetable shortening. For your all over health avoid foods that have “partially hydrogenated oil.” on their labels.
- In between fats are the saturated fats such red meat, some dairy products and most commercially prepare baked goods.
- Good fats are considered monounsaturated and polyunsaturated fats. Good fats come mainly from vegetables, nuts, seeds, and fish. Avocados are a good source of monounsaturated fat. The omega 3 are considered polyunsaturated fats. Try to get as many of the good fats into your diet as you can – your health could depend on it.
Try as much as you can to eat omega 3 fatty acids, because they will protect your heart against heart diseases. Excellent sources you can eat include in your meal intake includes, but not limited to sardines, trout, herring, halibut, mackerel, and salmon.
Excess weight is linked to some health hazards like many cancers, dementia, gout, hypertension, and type 2 diabetes and so on.
4. Manage your weight
The best way to manage your weight is by eating well. Exercising and eating healthy remains the best way to go. Eating the right kind of foods is good, but to achieve a better result, you need to add it up with regular exercises. Let your daily intake be spiced with fruits and vegetables.
5. Fill up on fiber
Try as much as possible to eat more of fiber (fruits and vegetables) including whole grains. Research shows that whole grains are dietary fiber and heart-healthy antioxidants. Some health organizations like British Dietetic Association recommends that people should eat more whole grains and foods rich in soluble fiber like vegetables, fruits, oats, dried beans, barley, and pulses.
6. Drink the coriander tea
Drinking tea rich with coriander herb will help to improve your cholesterol level. People love coriander herbs and seeds for different reasons, not necessarily because of the aromas and flavours it adds to the dishes, but due to its capacity to lower bad LDL cholesterol.
Coriander has lots of health benefits. It is a wonderful source of magnesium, iron, manganese, and dietary fibre. Coriander leaves are rich in protein, vitamin K, and vitamin C. They also contain small amounts of carotene, niacin, thiamine, potassium, phosphorus, and calcium.
Coriander is very nutritious and highly effective says experts; it lowers skin inflammation, lowers cholesterol levels, treats mouth ulcers, regulates blood pressure, prevents anaemia, aids in digestion, and improves overall bone health. Thus, you will never regret drinking tea rich with coriander herbs.
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